77 ways
to improve your wellbeing

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77 ways
to improve your wellbeing
How to use Ancient Chinese Wisdom to enhance your physical, mental and spiritual health


Spring Hill

Published by How To Content, A division of How To Books Ltd, Spring Hill House, Spring Hill Road, Begbroke, Oxford OX5 1RX, United Kingdom Tel: (01865) 375794, Fax: (01865) 379162 info@howtobooks.co.uk www.howtobooks.co.uk How To Books greatly reduce the carbon footprint of their books by sourcing their typesetting and printing in the UK. All rights reserved. No part of this work may be reproduced or stored in an information retrieval system (other than for purposes of review) without the express permission of the Publisher given in writing. The right of Angela Hicks to be identified as author of this work has been asserted by her in accordance with the Copyright, Designs and Patents Act 1988. © 2009 Angela Hicks First published 2009 First published in electronic form 2009 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library ISBN 978 1 84803 312 2 Cover design by Baseline Arts Ltd, Oxford Produced for How To Books by Deer Park Productions, Tavistock Typeset by Kestrel Data, Exeter, Devon NOTE: The material contained in this book is set out in good faith for general guidance and no liability can be accepted for loss or expense incurred as a result of relying in particular circumstances on statements made in the book. Laws and regulations are complex and liable to change, and readers should check the current position with the relevant authorities before making personal arrangements.

You Can Be Really Well You really can live longer! What’s in this for you? An ounce of prevention is better than a pound of cure Living a qi enhancing lifestyle The true ‘pill’ – lifestyle change Listen to your body What will be the benefits? How to read this book 1 1 2 4 5 5 6 6 7 Chapter 2. life-enhancing qi Avoid too much raw and cold food Don’t overdose on ‘rich’ foods Know your phlegm and damp forming food Lose weight effortlessly! Be an ‘almost’ vegetarian 9 9 10 13 15 17 18 19 21 22 v . Balance the proportions of your food Rely on ‘economical’ foods in your daily diet Choose vegetables – full of rich.Contents Author’s note Introduction x xi Chapter 1. 5. 6. 2. 4. The Secrets of Healthy Eating Eat food as medicine Wellbeing tips 1–21 1. 3. 7. 8.

30. 16. 18. If you are vegetarian – be a well-balanced one Take good-quality food Avoid ‘spoiled’ foods An enjoyable diet is the most nourishing Know the temperature of your food Not too hot or cold – keep it balanced Blend the tastes of your food Find tasty substitutes Eat regularly and in the right conditions Try sprouting – nutritious food from tiny seedlings Know how and when to drink fluids Drink green tea or other healthy drinks Be alert for food sensitivities 25 27 29 29 33 35 36 40 42 46 48 49 50 Chapter 3. 14. 33. 17. 34. 32. 12. 13. 28. 23. 35. 10. 20. 24. 21. 26. 27. Balance Your Emotions Our emotions and our health Wellbeing tips 22–36 22. 36.77 WAYS TO IMPROVE YOUR WELLBEING 9. 11. 15. 19. Emotions are a key to good health Anger makes qi rise Fear makes qi descend and worry knots the qi Grief and sadness dissolve qi Joy slows qi down Take pleasure from the world The importance of humour Gain perspective on your emotions Become present to your bodily ‘felt sense’ Learn from your difficulties Use talking therapy Use writing therapy The importance of positive goals Release your blocked feelings Get help when you need it 55 55 57 60 62 64 66 67 69 71 72 77 78 79 80 84 86 vi . 31. 29. 25.

53. 52. 47. flu and other acute problems Tired all the time? ‘Damp’ could be the cause Protect yourself from the effects of damp 123 123 124 126 128 130 133 135 137 vii . rest and exercise Wellbeing tips 37–55 37. 41. build and constitution Know the 70% principle for all activity Find an exercise routine Find a regular practice space Exercise in the ‘spirit’ of qigong A simple self-exercise more effective than massage 88 88 89 92 94 95 96 98 99 101 103 104 106 107 109 113 114 115 116 118 120 Chapter 5. 57. 50. 49. Balance yin and yang in your work and rest Convalescence – the forgotten secret The positive effects of fulfilling work Keep your life regular Points to relieve smoker’s cravings Exercise while you work Walk your way to health Sleep – the best natural cure Sleep in a healthy posture Take a ‘power’ nap Make time for rest and relaxation Scan your body to relax Exercise can be ‘internal’ or ‘external’ Exercise according to your age. 38. 51. 58. 46. 45. 55. 48. 44. 43. Protecting Yourself from the Environment How the weather effects our health Wellbeing tips 56–65 56. 40. 42. 62. activity. Take extra care when there’s a cold snap Your pain might be caused by cold! Cold can cause infertility and other lower body symptoms A well-kept secret – the effects of ‘wind’ How to prevent colds. 54. 59. 61.CONTENTS Chapter 4. Rest and Exercise The balance of work. 60. Adjusting Work. 39.

71. Flow with the seasons to stay healthy 139 140 143 Chapter 6.77 WAYS TO IMPROVE YOUR WELLBEING 63. 73. 77. 70. 69. Staying Healthy and Preventing Disease Asthma Anxiety and panic attacks Back pain Chronic fatigue syndrome Colds and flu Constipation Depression Diabetes Diarrhoea Headaches Hypertension 168 169 172 175 178 181 184 187 189 193 195 198 viii . Respecting Your Constitution Our constitutional essence and long-term health Wellbeing tips 66–77 66. 67. Dryness – of course it dries you up! 64. 74. 68. Conserve your constitutional essence How to check your constitutional strength Accept your limits and live within their confines Your sexual activity affects your constitutional essence ‘Do the month’ after pregnancy Important transformation times that can change your life The male menopause is not what you think! After a miscarriage take time to rest Strengthen your constitutional essence at the dantien What you learn from a good teacher becomes yours for life Use Chinese metal balls as a simple longevity tool ‘Scrape’ on the back to strengthen constitution 145 145 146 149 150 152 155 157 160 160 161 164 165 166 Chapter 7. Know how to beat the heat 65. 72. 75. 76.

2 Tip no. 14 Tip no. Sixteen Tips To Improve Your Lifestyle Tip no. 7 Tip no. 12 Tip no. 3 Tip no.CONTENTS Indigestion and heartburn Insomnia Joint problems Menopausal hot flushes Period pains Premenstrual tension Skin conditions 201 203 206 209 211 213 215 Chapter 8. 4 Tip no. 13 Tip no. 15 Tip no. 11 Tip no. 5 Tip no. 8 Tip no. 10 Tip no. 1 Tip no. 16 Notes Glossary Reading list Useful addresses Index Four important stages of integrating lifestyle changes Refine your intention Know what’s stopping you Prepare to change your lifestyle Put your lifestyle plan into action Completion and integration – make a new adjustment into a regular habit Find ways to become motivated Make your goals specific and achievable Allow yourself some imperfections Take teeny tiny steps Do what you find enjoyable Find healthy substitutes Change at your own speed It takes a month to change a habit See yourself changing your lifestyle Don’t just read about it – use it! 218 218 218 219 219 220 221 221 222 223 224 225 226 226 227 227 228 230 237 240 241 242 ix . 6 Tip no. 9 Tip no.

my love and appreciation to my husband John. herbs and making lifestyle changes. With this in mind I have capitalized all Organs when they are used in a Chinese medicine context and used lower case if I am using them in a Western medicine context. my thanks to the people who have read through this book and commented on it. Matt Payne and Jane Serraillier for their helpful comments and suggestions. First. Especially Judith Clark for her proofing and useful overview and Peter Mole. my thanks to the practitioners and patients who have been so willing to talk to me about their experiences of acupuncture. x . Second. Please note that the organs and some other words have slightly different meanings when used in a Chinese medicine rather than a Western medicine context. who has supported and encouraged me throughout the time I was writing this book. Finally.Author’s note My thanks to everyone who has helped me to write this book.

xi . Chinese medicine had a viewpoint about the prevention of disease that was totally new to me. It was sensible and down-to-earth and yet capable of changing lives. I had assumed that some people were ‘unlucky’ and became unhealthy whilst others were lucky and managed to stay well. This lifestyle advice has been documented in a way that it is easy to follow. It was the knowledge of what causes disease and how we can remain healthy. By following it we have a better chance of remaining well throughout our lives. qi and the Five Elements my perspective on life was transformed and. At the same time there is an impending crisis within the medical profession. A stay in hospital seems to risk infection and the costs of the National Health Service are spiraling out of control. over thirty years later I’m still fascinated – and healthy! I found one particular part of the theory especially empowering. Before studying Chinese medicine I had never really thought about why we become ill. Health seemed to be a game of chance. Deaths from cancer. As I learned parts of the theory about yin and yang. Times are changing. strokes and heart disease are increasing. Thankfully many people now understand that there are underlying causes to their illnesses and that they can participate in their own wellbeing.Introduction I still remember when I first studied Chinese medicine. This is good reason for us to look after our own health and to keep ourselves well. The Chinese have one of the few cultures that has preserved accurate knowledge about how to stay healthy.

It provides guidelines to enable us to do so. Going to a practitioner for treatment can be an important step when we are ill. Good luck and good health! xii . I hope you can receive the benefits that so many have enjoyed. I have also included modern research that backs up the Chinese view. As a teacher and practitioner of Chinese medicine I often hear stories of patients who have improved their health enormously or who are now maintaining good health by changing lifestyle. Some people have gained this lifestyle advice from a practitioner. These treatments can also help to maintain our health.77 WAYS TO IMPROVE YOUR WELLBEING This book describes many of these useful ways in which Chinese medicine suggests we can keep ourselves well. But if we only have treatment ‘done to us’ and go back to the lifestyle that has made us sick. This book is for all of us who want to sustain our health. It is written in the form of seventyseven ‘wellbeing tips’. In this book I have drawn many examples from these people. we may not stay well. Understanding these ‘tips’ will enable us to improve and maintain our health and prevent many illnesses in the future.

These statistics are truly stunning – especially bearing in mind that most of the people included in this census were living in an unfamiliar culture. stamina and clarity of mind. As a general rule Chinese people have tended to place a higher priority on maintaining their health than have Western people. Chinese medicine practitioners have observed and used the principles of a healthy lifestyle for thousands of years. Those who had smoked. They realize that they can not only extend their lives and become healthier.244 men and women aged between 45 and 79. 2 This research found that only 29% of Chinese pensioners have serious and longlasting illnesses. drank. they can also feel more contented and positive and have more vitality.1 You Can Be Really Well You really can live longer! People can extend their lives by up to 14 years by not smoking. drinking moderately. eating healthily and keeping physically active. failed to exercise and had not eaten enough fruit and vegetables. In China itself we would expect the results to have been even more spectacular. compared to 36% of white people and 43% of people of Indian or Pakistani origin. 3 1 . than those who didn’t. A survey carried out by the office of Population Censuses and Surveys in England in the 1990s illustrates the benefits they gain from their attitude. were four times more likely to have died during a period between 1993 and 2006.1 In the 21st century people are becoming increasingly aware that there are many benefits to be gained from a healthy lifestyle. A study surveyed 20.

Although we can’t avoid all diseases. What’s in this for you? There are many positive gains to be made from a healthy lifestyle. Unfortunately the pressures of the 21st century often lead people away from a lifestyle that can benefit their physical. They form the chapter headings of the book and the first column in the table.000 years ago are still as relevant today. The main causes of disease discovered by Chinese medicine over 2. Chinese medicine practitioners were aware of what modern research is only just discovering. It was written in about 200 bce. Please be aware that this is just an overview and there are many more positive and negative affects that can be had.77 WAYS TO IMPROVE YOUR WELLBEING The Nei Jing or The Yellow Emperor’s Classic of Internal Medicine is China’s most famous medical textbook and contains advice about health and lifestyle. work and exercise as well as balancing our emotions. Since that time Chinese medicine has developed practical guidelines based on how lifestyle affected people’s wellbeing. sleep. Table 1 gives some potential negative and positive effects. Lifestyle can have a huge impact on our health. happiness and longevity. This book gives you Chinese medicine’s profound yet simple guidelines to enable you to deal with these stresses. They have been passed down through families and have been quoted by the great Chinese doctors. Chinese health ‘secrets’ were tried and tested over thousands of years. 2 . we do know that every illness has a cause. As a result they are guidelines we can rely on and are quite different from various food and lifestyle ‘fads’ in the West. mental and spiritual wellbeing. By paying attention to the way we eat.

relaxation and calmness A slim and well-toned body Freedom from physical illness Strong immune system Feeling of vitality and wellbeing Flowing and adjusting with the seasons Constitution Degeneration and ageing A painful and miserable old age Over-extending self leading to exhaustion Youthfulness and longevity Vitality and vigour into old age Living within confines of constitution Balanced Energy and vigour Staying slim A feeling of wellbeing Ease of movement Freedom from disease Internal peace Mental clarity An ability to deal with intimacy A good sense of humour 3 . The positive and negative effects of a healthy lifestyle.YOU CAN BE REALLY WELL Table 1. rest and exercise Poor health and tiredness Dissatisfaction and boredom Pain and stiffness Numbness of body and decreased awareness Tension and tight muscles Overweight and muscle wasting Climate Succumbing to physical illnesses Inability to fight disease Pain. discomfort and immobilization Illness due to unseasonal activity Emotional resilience Ability to use setbacks to grow Good health and vitality Fulfilment in work life Fluid and easy movement Increased consciousness and body awareness Liveliness. Lifestyle area Diet Unbalanced Tiredness and lethargy Becoming overweight Food reactions and sensitivities Physical pains and discomfort Physical illnesses Emotions Anxiety and agitation Foggy mind Isolation and alienation Feeling miserable and overly serious Easily defeated Feeling stuck in a rut Work.

for example. may take years before producing a symptom. Chinese medicine understands the effects of cold in the diet. 4 . You will find out more in Chapter 2 on diet and in Chapter 4 on the effects of the climate. The practice of a healthy lifestyle is important in order to prevent illness. For example. rest and exercise. Here are two examples.77 WAYS TO IMPROVE YOUR WELLBEING An ounce of prevention is better than a pound of cure The consequences of an unhealthy lifestyle often take time to emerge and we can damage our health without knowing it. A bad diet or lack of exercise. My colleague suggested that although treatment would be possible. depression and many other conditions. Recently a patient with chronic fatigue syndrome told me that she regretted not convalescing when she was ill with a severe infection. frequent colds and flu. The patient wanted to bring them to have acupuncture treatment. The patient returned two weeks later and told him that they had taken his advice and were amazed because this simple solution had cured the stomach pains. may be due to returning to work before we are really better. She realized that a change in her lifestyle habits would have prevented this illness. Prevention means acting before the problems manifest. She returned to work before she was better and is now reaping the consequences. Illnesses such as chronic fatigue. Illnesses that are easily prevented Some illnesses are easy to avoid with simple lifestyle changes. if we work and don’t rest for long periods then we can get worn out and may succumb to illnesses more easily. This practitioner asked what they ate and was told that their diet included a lot of cold food such as iced drinks and ice cream. A colleague had a patient whose children had stomach pains. they should first try reducing the amount of cold food the children were eating. Most of us also make choices with regard to the balance of our work. anxiety. tiredness.

The true ‘pill’ – lifestyle change Practitioners of Chinese medicine look at the balance of each person’s qi and view each individual as a whole – this includes their environment and lifestyle. To understand the Chinese medicine view of health. We can compare a healthy lifestyle to an insurance policy. however. think. we expect a pill to take it away. When we die the qi has left our body and the life force has gone. we become unhealthy. We can decide between these two options. mentally and spiritually. it nevertheless penetrates every cell. we need to find out more about qi. Although qi cannot be seen.YOU CAN BE REALLY WELL Events we can’t predict Life will never be totally predictable. Qi is our life force. We’ve taken a glimpse at Chinese medicine in relation to illness. A lifestyle that weakens or blocks our qi will cause us to lose our health. Good lifestyle habits will enable us to cope better through unexpected crises and help us to prevent illness in the future. move and have vitality. When we go to a doctor they often feel obliged 5 . If we have something ‘wrong’ with us. which can be translated as energy. Stresses like bereavement. and other illnesses are less easy to avoid. allowing us to feel. When our qi is deficient or blocked. Most of us now know that lifestyle affects our health but we are still oriented towards a Western viewpoint of disease. Living a qi enhancing lifestyle Chinese medicine teaches us that our health is dependent on the balance of the qi (pronounced and sometimes written down as chi) in our bodies. When we have abundant qi that is flowing smoothly then we are healthy physically. accidents and other emotional traumas can’t be avoided and can certainly take their toll on our health. A lifestyle that enhances our qi will sustain our health.

practitioners of Chinese medicine assess each individual as a whole and look for the cause of a person’s problem. Chinese medicine understands the true ‘pill’ – lifestyle change. greater wellbeing or many of the other benefits shown in Table 1. This can mean increased vitality. while paying heed enables us to enjoy the benefits of health and happiness. The quality of these foods could further weaken her qi over a period of time. They understand that most Western medicines will only take away a symptom. For example. She then went on to say that if she gives herself the opportunity to do yoga or qigong (see page 118) and relax.77 WAYS TO IMPROVE YOUR WELLBEING to hand us a prescription. If this doesn’t work then we feel we haven’t had the right thing ‘done’ to us. eating ‘fast’ food makes our lives easier and many people are attracted to poor-quality foods when their qi is weak. so we can expect the symptom to return or a new symptom to appear later. We need to adapt our lifestyle to support our health and happiness. We may take as many short cuts as possible. In comparison. Listen to your body When we are ill we need to pay more attention to our health. She then ends up looking forward to eating a wholesome meal. The medicines will bring temporary improvement but won’t deal with the underlying cause. then the desire to eat these foods goes away. 6 . In reality this is often when we feel least able to cope. Ignoring the body’s messages leads to illness and discomfort. A friend recently commented that she noticed that if she was tense and stressed then she tended to eat fatty and sweet food like chocolate bars. What will be the benefits? All of us can benefit from some simple adjustments to our lifestyle.

joint problems. 7 . mental and emotional complaints. mentally and spiritually. skin diseases. Some changes take only a short time to carry out.YOU CAN BE REALLY WELL Improvements may be to do with current problems and many ‘named’ diseases can be affected. We can always benefit from living healthily and keeping ourselves well creates long-lasting changes in our health. If we are really ill it is always best to go to a doctor or a practitioner of Chinese medicine such as an acupuncturist or herbalist. If we are patient with ourselves we may be surprised to find that we are making alterations quite effortlessly and find that we are naturally living a healthy lifestyle. the process of change takes time. Through trial and error we’ll find out the best ways to live our lives to a healthy old age. Remember that it’s important to change at your own speed – small changes can often have a major impact. to name only a few. Or you may wish to dip in and out of different sections trying the suggested actions as you go. These may include digestive and bowel disorders. You may want to read through each chapter in turn. chest complaints and reproductive disorders. How to read this book This book gives you wellbeing tips about all aspects of your life. gynaecological conditions. but it may take years to truly integrate others into our lives. I’d like to remind you of two final points: First. Life is a process of growth and development and we can use our ‘failures’ as feedback for the future. then go back to try out one or two of the suggestions from the Action Boxes. headaches. By modifying our lifestyle we can expect to feel healthier physically. Second. If we have treatment from a Chinese medicine practitioner this can then give us the strength to make necessary changes to our lifestyle. At the end of this book you will find some additional useful tips about how to make lifestyle adjustments. Chinese medicine will increase our qi and help to restore our health. we can’t expect to be perfect. circulatory disorders.

and enjoy the next steps on your journey. 8 .77 WAYS TO IMPROVE YOUR WELLBEING However you choose to use this book. I hope you gain much from learning about the Chinese wisdom that can nourish your life.

There is an ancient saying in Chinese medicine that ‘food and medicine come from the same source’.2 The Secrets of Healthy Eating Eat food as medicine Chinese medicine teaches that a balanced diet ensures our physical. Chinese people are far more aware of their diet than many Westerners are. It is more holistic. As they grew up they found that food is not only an enjoyable pleasure. practitioners and friends. Although Chinese medicine practitioners understand the importance of carbohydrates. but also a source of good health. ‘How important is food to you?’ They proudly ‘confess’ that they are passionate about their food and diet. mental and spiritual health. proteins and fats. vitamins and minerals. On the other hand poor eating habits will diminish our wellbeing and energy. Chinese dietary advice is different from Western nutrition. foods to heat them up or foods to balance their yin and yang. foods to cool them down. 9 . Over many years I’ve asked Chinese students.1 As children many of them were taught about the unique qualities of different foods – foods for longevity. they equally understand that the balance of food proportions and the taste and temperature of food are a part of the whole concept of dietary health.

40–45% grains and carbohydrates – the Chinese typically eat a large amount of rice and in the north they mainly eat millet. goitre. Research has found that conditions such as coronary heart disease. colon and breast cancers. high blood pressure. fats and oils and sugars. 10–20% of rich foods such as meat. 2 In the West our present diet has deviated far from that eaten by our ancestors. It might also prevent some major illnesses commonly found in the West. as well as some fruit. We can now afford to eat foods every day that our ancestors only had on festive occasions. A research paper written on the health of the elderly states that. gallstones. ‘People are often unaware of how much the national diet has changed during the last decades. 1 Balance the proportions of your food The typical proportions of a Chinese diet are similar to the diet that our ancestors ate in the past. dairy products. cancers such as stomach. 10 .77 WAYS TO IMPROVE YOUR WELLBEING If we change the quality and quantities of the food we eat on a daily basis it can have a profound effect on our health. This will help us eat healthy and enjoyable meals – just as our ancestors once did and as do those who keep these ancient secrets alive today. It can be divided into three main groups in these quantities: 4 40–45% vegetables.’3 In this chapter we will be looking at the most significant areas of the Chinese diet. diabetes. It is hardly surprising that so many of our current health problems are exacerbated by a poor diet. seafood and eggs. fish. osteoporosis and arthritis are all related to a typical Western diet.

Westerners now commonly eat a diet containing a large amount of rich foods that have strong tastes. Excessive amounts of these foods are harder for our digestion to assimilate. potatoes and other carbohydrates – an astonishing difference! 5 The British diet in wartime was much closer to the Chinese diet than it is now. Proportions of food in a well-balanced diet. dairy products and other fats. but less than half as much bread. Eaten in large quantities they will end up upsetting our digestion and the balance of our health. As the West has grown more affluent we have changed the proportions of food we eat until our ‘normal’ diet has been turned on its head.THE SECRETS OF HEALTHY EATING 10–12% ‘rich’ foods 40–45% vegetables and fruit 40–45% grains. beans and carbohydrates Figure 1. Chinese medicine considers richer foods. We often eat only a small proportion of the grains. Has there ever been a time when we have eaten more in line with these correct quantities? We can go back to the 1940s when British people were eating a rationed wartime diet. Comparing the average British diet in 1948 with more recent years we now eat 50% more meat and twice as much cheese. 11 . such as animal products. The occurrence of coronary heart disease and many other illnesses were at an all-time low during this period. beans and vegetables that should be a staple part of our diet. to be ‘special’ and extremely nourishing – but only in small quantities.

You will find your diet naturally improves as you do this. Don’t try to make too many changes at once. Is there any improvement needed? If so. coronary heart disease and other diet-related chronic illnesses were at their lowest level. If you want to make a more accurate assessment. You will have a clear overview of your overall dietary intake for a week. Take an objective look at this list. 12 . carry a notebook around with you and write down everything you put into your mouth for the next week. Action Box Write down a list of all the food you ate and drank yesterday.77 WAYS TO IMPROVE YOUR WELLBEING A diet based on grains and vegetables is central to most cultures. Two other wellresearched diets are the Japanese diet6 and the Mediterranean diet. simple changes. dairy products. 2.9 The United States Department of Agriculture10 and the British Health Education Authority11 (along with the World Health Organization) now recommend a diet using quantities of foods similar to those eaten by the Chinese. 10–20% of rich foods such as meat. The life expectancy for Greek people who ate this diet during the 1960s was among the highest in the world. as well as some fruit. Note down all food and drink – including any snacks. This is a useful exercise for two reasons: 1. seafood and eggs. Keep this list to hand when considering suggestions in the rest of this chapter.7 These diets were carefully measured during the 1960s and both use similar proportions to the typical Chinese diet. 8 At the same time the rates of many cancers. How did the proportions approximately compare with the following? • • • 40–45% vegetables. fats and oils and sugars. 40–45% grains and carbohydrates. despite far more limited medical services than those available today. what might you do? It is best to make small.

as well as vegetables. To achieve variety rice can be combined with other grains such as wheat in breads and pastas. Beware of some processed soya products such as soya milk and soya yoghurt. It has been reported that these more 13 . The initial qi manufactured from food is called gu qi. Gu qi goes through a ‘rotting and ripening’ process via our Stomach and Spleen13 until it becomes very refined and usable by our body as ‘true’ qi – which nourishes our Organs and gives us vitality and wellbeing. Sun Si Miao. Dried beans such as soya beans. buckwheat. He said. which means ‘grain’. quinoa. rye. and ‘quality’ food. wrote that the medical function of diet should not be neglected. of course. Many people in the West overdose on it and eat it for breakfast. lunch and dinner. couscous and millet. These have been much publicized as an alternative to dairy products but are not fermented in the same way as tofu and miso and can be difficult to digest. between 582 and 682 ce. ‘One should cut down on quality food and rely on a diet of economical food. a famous physician. be careful about eating too much wheat. Chinese medicine considers that the qi or energy in our body is originally created from the food we eat combining with the air we breathe. as well as with oats. in a typical Chinese diet. As far back as the Tang dynasty. (There is more about damp on pages 19 and 135). rice. Grains and beans should form about 40–45% of our diet and should be eaten daily. and other soya products such as tofu and miso14 can supplement grains.’12 To him ‘economical food’ was grains and vegetables. richer food such as meat. He advocated eating a simple. The Chinese word for food is gu. healthy diet. however. however. We should.THE SECRETS OF HEALTHY EATING 2 Rely on ‘economical’ foods in your daily diet Great importance is given to grains. amaranth. The staple food of Chinese people is. As wheat is a very ‘dampening’ food (as opposed to rice which clears dampness from the body) it should be eaten in moderation and not to the exclusion of all other grains.

Can be used as a breakfast cereal. Use as a side dish or in soups and stews. black-eyed beans. keeping the same size throughout the recipe. Measure using a standard teacup or mug.) Other beans such as lentils. See the Action Box below for cooking methods for grains and beans. Rinse well before cooking to remove bitter taste. Cover with boiling water and leave until water is absorbed.77 WAYS TO IMPROVE YOUR WELLBEING processed soya products can cause thyroid and other problems. Soak first for 15 mins. Use in casseroles and stews. All grains and beans should be as unprocessed as possible and. aduki beans. Can be used as a porridge or in soups and stews or as a side dish. split peas. like all other foods. Millet Couscous Amaranth Quinoa 3 cups 2½ cups 1½ cups 2 cups 20 mins 10–15 mins 20 mins 25 mins Buckwheat Oat (flakes) Rye 1½ cups 2 cups 4 cups 10 mins 10 mins 1 hour 14 . Use in soups and stews or as a breakfast cereal. Roast in a pan until it is browned before boiling.15 (See page 40 for substitutes. haricot beans and kidney beans can also be used. organically grown whenever available. chickpeas (garbanzos). Used for porridge or in baking. Grains Grain (1 cup) Rice Barley Liquid 2 cups 3 cups Cooking time Notes 30 mins 1½ hours Keep the lid on and do not stir the rice. Stir occasionally. Also good in pancake mixes or breads. These amounts serve three to four people. mung beans. Can be used as a side dish. Action Box Cooking grains and beans Listed are the basic cooking methods for commonly used grains and beans.

No need to soak. can go for days without eating any plant products at all. spinach. black. Some people. need to be soaked overnight. Bean (1 cup) Liquid Cooking time Notes 1½–2 hours 1–2 hours 3 hours 30–45 mins Soak overnight first. At the same time ageing slowed down by a huge 10–15 years! Fatigue was also considerably lessened. Simmer until soft. The participants in the study ate colourful vegetables such as carrots.17 15 . Simmer until soft. Between 1966 and 1982 a study was carried out in Japan on 270. except lentils and split peas. This is potentially damaging to their health.000 people. Soak overnight first. Soak overnight first. Aduki. as were stress disorders such as insomnia and irritation. especially young teenagers. chicory. Beans can be eaten by themselves or mixed in a dish with rice or other grains.3 cups eyed or kidney Chickpeas or haricot beans Soya beans Split peas or lentils 3 cups 3 cups 2 cups 3 Choose vegetables – full of rich. This cuts the cooking time and is said to remove any gas from them. life-enhancing qi Vegetables. Do not add salt until they have finished cooking as salt prevents them from becoming tender. should provide at least 40–45% of our daily food intake. These amounts serve three to four people. Vegetables are probably the most neglected part of the Western diet. tomatoes. leeks. broccoli. Simmer until soft. along with some fruits. heart disease and many other terminal illnesses. The results of this study found that merely adding vegetables to the diet substantially reduced the risks of cancers.16 Many other studies have researched the reduced risk of many cancers and other diseases from eating vegetables and fruit.THE SECRETS OF HEALTHY EATING All beans. turnip leaves and pumpkins every day.

cover the pan and simmer for about 5 minutes until the vegetables are fully cooked (the aroma will tell you they are ready). which should take about 10 minutes. The resulting vegetables will be crisp. Once the oil is hot add the densest vegetables. preserves nutrients and maintains the natural flavour of the vegetables. then slice all the vegetables into small pieces of an approximately even size. If you regularly use only one method of cooking vegetables. a traditional way of cooking many foods in China. perhaps try another for variation. Make sure the water doesn’t evaporate. which is a round-bottomed pan. Stir-frying Stir-frying is. first. It is fast. Make sure they are not too wet.18 Roasting and boiling are two other methods that can be used. although a large frying pan can be just as good. such as carrots and broccoli. Action Box Cooking vegetables Steaming and stir-frying are two popular and healthy ways of cooking vegetables. of course. Studies show that the long-term ramifications could be considerable when we make this simple switch – especially if our vegetables are well prepared. 16 . • • • Chop the vegetables and place them in the steamer. Add the water to the pan. turn the temperature down. Once all the vegetables are in and partly cooked. • • • • • Wash. Simmer until the vegetables are tender. You can use either a Chinese steaming basket or a goodquality metal steamer. is most often used. It is important that the water doesn’t touch the vegetables. You can keep the remaining broth for a soup or use it as a warm flavourful drink. Pre-heat the wok and then add oil (about 2–3 tablespoons). This method also preserves the colour and flavour of the vegetables. Steaming This is considered to be the most neutral and harmonious way of cooking vegetables (and many other foods used in the Chinese diet).77 WAYS TO IMPROVE YOUR WELLBEING It is only a small change for us to increase the amount of vegetables on our plates. A wok. nutritious and juicy. Begin stirring the vegetables as soon as they go into the wok.

• • • Place the vegetables in a baking dish and cover with oil. and very importantly. This will result in more nutrients being absorbed. pepper or garlic. the water can be used as a basis for stock or to add to gravy to improve the flavour. They would suggest that vegetables should be lightly cooked before eating. It is especially good for root vegetables such as carrots or parsnips. Boiling Boiling is the easiest means of cooking vegetables but does tend to destroy some of the nutrients. • • Place the vegetables in half to one inch of water. There are two main reasons for this. Cover the pan and simmer for about 10 minutes.19 Secondly. Place in an oven pre-heated to 180°C/350°F and leave to cook for 30 to 45 minutes until the vegetables are tender. 20 Putting large amounts of cold 17 . Add any flavouring such as salt. only 50% of a carrot will be absorbed if it is eaten raw. 4 Avoid too much raw and cold food Chinese people are often shocked and mystified when they see people in the West happily eating raw food and vegetables. After boiling vegetables. Cooking starts to break down food and aids the Stomach’s digestive processes. You can try simmering vegetables in stock for added flavour. raw vegetables are harder to digest than cooked ones. First.THE SECRETS OF HEALTHY EATING Roasting This is simple and nutritious and preserves vitamins and minerals. The Stomach can be compared to a large cooking pot full of soup at boiling point. compared to 65% when cooked. practitioners of Chinese medicine understand that the process of digestion requires heat. For example.

fish. Action Box Think about the foods you have eaten recently (either from the list you made from the Action Box on page 12. saying he’d always preferred warmer foods but thought salads were healthy so had forced himself to eat them. On a hot summer day a salad or cold drink can be very satisfying but we need to eat in accordance with the temperature of the seasons. I was surprised when he came back and thanked me. Over a long period eating raw vegetables and cold food can make us very lethargic due to the extra energy we need to digest it. Many people eat salads and drink iced drinks throughout the winter. Adding at least a hot soup to our diet and lightly cooking our vegetables can make a substantial difference. I recently advised a patient to cut down on cold foods. Many of us have now forgotten this sensible piece of advice and eat cold food throughout the day. even in the middle of winter. fats and sugars are all classed as ‘rich’ foods in Chinese medicine and should be eaten only in small quantities. even when you are cold? Do you eat food straight from the fridge without allowing it to warm up first? 5 18 Don’t overdose on ‘rich’ foods Meat. do you eat salads in the winter? Do you eat according to your temperature? For example. do you easily feel cold but still continue to eat raw and cold foods? Do you routinely drink iced drinks. One traditional adage is that we should eat at least one hot meal a day. Good- . eggs.77 WAYS TO IMPROVE YOUR WELLBEING food into this soup will cool it down substantially and so require more energy to break it down. poultry. dairy produce. He was not unusual. or just what you have eaten today) and consider: • • • • • Is there a balance of hot and cold foods in your diet? Do you eat according to the season or not? For example. Our ancestors recognized the importance of eating warm food.

as well as chronic blocked sinuses. dairy products and oily foods are very nourishing but they only need to form 10–15% of our diet. We can compare eating large amounts of these rich foods to taking ten times the prescribed dose of a medicine.’ 21 One result of overdosing on rich food is the formation of ‘phlegm’ and ‘damp’ in our system. says: ‘Heavy and greasy food causes a change that may induce illness. a muzzy head or even depression can also occur. 19 . These are also rich foods. Action Box Think about the foods you have eaten recently (either from the list you made from the Action Box on page 12. heavy limbs. We might think that a larger dose will improve our health by ten times as much as a normal dose – but of course we will really be taking a dangerous overdose. or just what you have eaten today) and consider: • • What percentage of the food you commonly eat comes under the bracket of ‘rich’ food? Are you eating too large or too small a percentage of these foods? Also see below the list of phlegm or damp forming foods.THE SECRETS OF HEALTHY EATING quality animal products. achy joints and one common problem of our time – obesity. 6 Know your phlegm and damp forming food The most famous Chinese medicine classic the Nei Jing. phlegm in the chest. A lack of concentration. was written 2. tiredness.000 years ago. Symptoms can include bloating and bowel disorders such as loose bowels.

77 WAYS TO IMPROVE YOUR WELLBEING Action Box If you recognize that you have some of the above symptoms and suspect you have phlegm and damp. You might notice that many (although not all) of these foods are ‘sticky’ in nature. For some suggestions see page 40. swimming. tomato puree Peanuts. Dairy produce in excess is phlegm and damp forming for most of us. It is also ironic that the countries with the highest milk consumption (USA and Scandinavia) have the highest incidence of osteoporosis in the world. Sometimes reducing rather than completely cutting out these foods will help to clear our system. at least for a while. If you need to stop eating certain foods it is always best to substitute healthier alternatives. Some of the most common damp and phlegm forming foods are: • • • • • • • Dairy produce – milk. People sometimes worry that they’ll succumb to osteoporosis or become deficient in calcium if they cut down on dairy. The Chinese and Japanese have lived healthily on a diet containing little or no dairy produce for thousands of years. This is not necessarily the case. Fatty foods including fatty meat and fried foods Sugar and sweeteners Wheat – in excess – including breads and pasta Concentrated juices such as orange juice. running. We can start to notice the varying effect different foods have on our system. cycling. bananas Excessive alcohol. cream. but in other cases – especially if phlegm and damp easily form in our systems – it may be best to completely cut these foods from our diet. the following foods may exacerbate your condition. playing racquet games or 20 . butter. cheese. etc. 22 One of the best ways of preventing osteoporosis is regular weight-bearing exercise such as walking.

A nourishing diet contains grains and beans with fresh vegetables and fruit. Eating food that weakens these two organs often causes weight problems. 23 Chinese exercises such as qigong or tai ji quan can also be beneficial. Taking foodstuffs such as iced drinks. moving and transforming our food and drink. frozen yoghurts or too many raw vegetables will slow the metabolism. people who eat a traditional diet rarely have a weight problem as their diet nourishes the Stomach and Spleen. 7 Lose weight effortlessly! Many people in the West find it difficult to lose weight and obesity has reached epidemic proportions. Avoid cold foods and drink. More is written about these exercises in Chapter 4. 24 The Stomach and Spleen are the two main organs of digestion and they are in charge of assimilating. we will naturally reach a healthy equilibrium in our weight.THE SECRETS OF HEALTHY EATING dancing. Skipping meals weakens the Spleen. Cold slows movement down. Cut down on damp and phlegm forming food. If we follow the suggestions below as well as the rest of the dietary suggestions in this chapter. Eat nourishing food but avoid dieting. Eat three meals a day regularly. while heat speeds it up. If these are taken in the correct proportions they will strengthen the Stomach and Spleen and allow them to work at maximum capacity. Many people find that they effortlessly lose weight when they cut down on or cut out wheat. In China. Avoid eating too much overly sweet food. A moderate amount of the sweet taste is very tonifying but an 21 . This can be a major cause of weight problems. The sweet taste is associated with the Spleen. These rich foods are sticky and difficult to digest and put a strain on the Spleen and Stomach (See page 19).

Those who ate meat every day were found to have a 60% greater chance of dying from coronary heart disease than those who consumed meat less than once a week. It is best to cut down on extremely sweettasting food and best to avoid food sweetened with white sugar altogether. Cut down on damp and phlegm forming food. 25 22 . Research carried out in the United States found a difference between people who consumed meat daily and those who didn’t. Chinese medicine suggests that we should eat only a small amount of meat because of its ‘rich’ qualities. Eat three meals a day regularly. Too much meat Eating a lot of meat can lead to a diet that is far too high in fat. Start doing moderate exercise.77 WAYS TO IMPROVE YOUR WELLBEING excess will weaken the Spleen. Avoid cold foods and drink. which I have already mentioned. Research bears out this view. When we cut down on food the body thinks there is a famine and starts to conserve our food and energy. 8 Be an ‘almost’ vegetarian There has been much discussion over the years about whether it is healthier to be a meat-eater or a vegetarian. To lose weight we need to exercise. which will speed up the metabolism. Action Box A summary of ways to lose weight effortlessly: • • • • • • Eat nourishing food but avoid dieting. Avoid eating too much overly sweet food. Start doing moderate exercise. Studies have been carried out in the West on the correlation between a regular high consumption of meat in the diet with coronary heart disease and many types of cancer.

A condition sometimes treated as a mental or emotional problem can simply be due to a deficient diet. Blood is responsible for ‘nourishing and moistening’ our systems and for keeping our ‘spirit’ settled in the body. We only need to take 50–100g/2–4oz of animal products three or four times a week. It views Blood in a slightly different way from Western medicine. dry skin. These include anxiety. We don’t need to eat too much animal protein but a little will benefit our health. These are symptoms affecting our spirit. If we become ‘Blood deficient’ we can have symptoms such as anxiety. fish or poultry into small strips and mix it with their rice or noodles. insomnia and a poor memory. pins and needles. This is because our system is not properly nourished and moistened by our Blood.26 Nourishing our ‘Blood’ by eating meat Chinese medicine says that animal products such as meat and fish are especially effective for nourishing the ‘Blood’ in our bodies. Action Box Eating an ‘almost’ vegetarian diet Chinese medicine recommends a compromise between vegetarianism and eating meat. 23 . A study has linked eating meat during pregnancy with healthier babies. panic attacks. From these symptoms we can realize that Blood deficiency causes many disabling symptoms. In this study 549 women were surveyed between 1948 and 1954 and the offspring traced 40 years later. light-headedness.THE SECRETS OF HEALTHY EATING Not enough meat On the other hand. cramps. Other symptoms such as tiredness. in the form of an ‘almost vegetarian diet’. The Chinese often cut their meat. a lack of meat can lead to serious deficiency. or floaters in front of the eyes can arise. jumpiness and possibly a lack of confidence. This research suggests that women who cut down on eating meat during pregnancy could risk producing children who suffer from an increased risk of high blood pressure and heart disease in middle age.

I now feel much stronger generally and feel fitter and I’m enjoying life more. At 15 he was under six stone. My practitioner said this might also be due to a lack of meat. was also having problems. 24 . though blood tests showed that I wasn’t. In terms of treatment I now need much less. He no longer looks as if he could be blown away by a puff of wind. who was coming up to 15 years. Paul now eats meat two or three times a week with no comment and he’s grown much taller and gone into puberty. Here she tells us what happened: I went for acupuncture treatment as I had no reserves of energy left. Both of them now feel the difference.27 I was always a wishy-washy person and as a child I was thought to be anaemic. I went for a check-up in June then didn’t go back until September and I was fine. became convinced that she and her son needed meat in their diet. With treatment I recovered my energy to a certain level but I always had to go back for more treatment every six weeks because my energy would crash down again. At first my practitioner’s words didn’t wash at all but I eventually changed my mind when my son Paul. who is 42 and a speech therapist.77 WAYS TO IMPROVE YOUR WELLBEING Sally’s indecision about eating meat Sally. Before he was having trouble going through GCSEs but now he’s worked relatively hard for months without getting stressed at all. He was also somewhat anorexic in his attitude to food. now it’s a healthy red and I can hardly recognize it as mine. I’ve even taken up tennis. not tall and not going into puberty. My practitioner said that my diet was the major factor stopping me from getting better. My husband and I had been vegetarian for 20 years and our children had never eaten meat. I now eat meat too and it’s made a huge difference – my tongue has actually changed colour! It was always very pale.

The result of this can be huge shifts in mood and also weight gain. Two important ones are tofu and miso. calcium. Eat sprouted beans. magnesium and iron as well as iodine (see Action Box for cooking instructions). 28 Eat more protein substitutes. This is made from a fermented fungus mixed with egg white. low in fibre and contains many minerals such as potassium. Here are some ‘dos’ and ‘don’ts’ for vegetarians: Don’t substitute meat with cheese or other dairy produce as this does not create a well-balanced diet – cheese and dairy products are extremely rich foods. nori and wakame. Eat lots of seaweed products. Both are made from fermented soya and are very nourishing. although more by the Japanese than the Chinese. If this is the case then it is important to eat a vegetarian diet that is as well-balanced as possible. It is very nourishing.THE SECRETS OF HEALTHY EATING 9 If you are vegetarian – be a well-balanced one You may not want to eat meat on moral grounds. Some common ones are hiziki. Try not to binge on sugary and fatty foods to make up for the lack of animal products and protein in the diet. Ensure that you are eating adequate amounts of protein and ‘Blood’ nourishing foods: Include plenty of grains in your diet and combine them with beans and pulses. Bean sprouts are considered to be energy enhancing foods (see page 46). 25 . Another substitute is Quorn. Seaweed is commonly eaten in the Orient.

Nori (also known in the West as Laver) This comes dried. Chop to the required size. Use a piece one inch square per person. 26 . Eat lots of vegetables. Add to cold water and soak for 5 minutes. This can be eaten alone or sautéed with vegetables like carrots or onions. most commonly by the Japanese. Add to soups and stews. Arame Wash thoroughly. especially leafy green vegetables. It is especially useful for vegetarians to enrich their diet as it is rich in minerals. which are usually available from health/wholefood shops. Follow the suggestions in this book for balanced proportions in the diet. It can be toasted over a flame and then sprinkled on food or can be dipped into cold water and wrapped around rice to make rice balls. Squeeze out the water and save it. Wash thoroughly then soak for 1 hour. Action Box Simple ways to cook seaweed Seaweed is traditionally used in the Orient. This can be cooked with beans to tenderize them and prevent gas. Fry with onions or soak for a few minutes then add to casseroles or stews. or it can be eaten alone or with vegetable dishes. Use a piece one inch square per person. Add the soaking water and simmer until tender. Here are basic recipes for some common types of seaweed. apricots and figs to strengthen the Blood. in thin sheets. Fry in a little oil for a few minutes. Use an amount the size of a ping-pong ball for two people. Wakame Wash thoroughly. Kombu Wash thoroughly. Hiziki This is a tasty black stringy seaweed.77 WAYS TO IMPROVE YOUR WELLBEING Eat plenty of dried fruits such as dates. Soak for 15 minutes.

’ Chinese medicine emphasizes how true this is.THE SECRETS OF HEALTHY EATING 10 Take good-quality food We all know the expression ‘You are what you eat. If we eat high-quality food it will be transformed into goodquality qi and Blood. mentally and spiritually. or organically grown food. This nourishes us physically. natural foodstuffs which are in season and grown around us if possible. 27 . These are the foods that our ancestors ate on a daily basis. All food should be processed as little as possible. dangerous preservatives and ‘taste enhancers’ are sometimes added to our food. preservatives and drugs on a daily basis. Unless we are eating organic foods we are now eating these pesticides. The best advice for us to follow is to eat simple. Other effects from long-term use of chemicals are bound to become more apparent in the years to come. The result is that we can begin to glow with good health. and our air is polluted too. The BSE crisis in the UK in the 1990s was one example of the damage caused by interfering with nature. These may all be having a profound effect on our long-term health. Over time this will result in ill health. of course. Hormones and antibiotics are injected into animals and pesticides are sprayed on vegetables. There is an increasing body of evidence that GM foods have a negative impact on the environment as well as on those who eat them. Problems arising from tampering with our foodstuffs are relatively new and are not. mentioned in old Chinese texts. If we eat poor-quality food it lowers our vitality and the quality of our qi and Blood will be deficient. Many people are increasingly aware that the human race cannot disturb nature without detrimental effects. Much of our food is now contaminated. Organic foods Nowadays the most unadulterated foods are ones we grow in our own gardens. Genetically modified (GM) foods have been introduced into the food chain.

There is an increasing body of evidence that organic vegetables contain more vitamins and minerals than their non-organic counterparts. The least affected root vegetables are beetroots. These also contain the most vitamins and minerals. fruit and meat products are now widely available and many of us are eating them as the majority of our daily diet. although none are totally clear of pesticides. These can permeate the leaves and roots of vegetables and can’t be removed just by rinsing. For this reason farmers use insecticides in the soil. 31 Francis Blake. There are over 100 types of pesticides. many including organophosphates. What to eat if you can’t buy organic Non-organic vegetables have usually been treated with pesticides. Organic meat is much less likely to have chemical residues and the animals won’t have been raised on GM feed. Swedes can also be affected. parsnips and celeriac. 30 Vegetables and fruit have often been sprayed many times with different chemicals and a small proportion of samples come out above the limits when tested by monitoring agencies. Standards Director at the Soil Association. 29 They have the added advantage of tasting better as well as being healthier. but eating smaller amounts can make up the cost. on the market. Organic meat may be more expensive. Pesticides are known to be extremely toxic and have been linked to low sperm counts and cancer.77 WAYS TO IMPROVE YOUR WELLBEING Organic vegetables. also suggests: Carrots are the main root vegetable affected by organophosphates. Leafy vegetables may be better than root vegetables but consumers should be aware that nitrites in the soil will concentrate at the heart of leafy vegetables so it is better to eat the outside leaves of non-organic vegetables. The carrot root fly is difficult to treat and damage to the carrot makes it unsaleable. 32 28 . A much larger proportion contain lower residues. No one knows the cocktail effect of these chemicals together and if there is an additional effect on those also taking medicinal drugs.

This is food that has very little qi content due to irradiation. Action Box In order to enhance our qi it is best to eat food that is as fresh. ‘If it can’t go off. Our saliva then helps to break down the food we put in our mouth.’ 12 An enjoyable diet is the most nourishing Another significant factor in our diet is enjoying our food. If we smell a really tasty dish cooking it activates our salivary glands and we start to feel hungry. don’t eat it. 29 . Likewise. A useful rule of thumb when choosing food is.THE SECRETS OF HEALTHY EATING Action Box If you can’t afford organic vegetables. If she goes out to eat she only eats vegetarian produce. However. only eat it when it’s fresh. Over recent years the West has created another kind of ‘spoiled food’ that was unknown to the ancient Chinese. 11 Avoid ‘spoiled’ foods The Chinese call food that is no longer fresh ‘spoiled’ food. but more importantly it begins to also lose its qi content. you can at least eat the least polluted or least polluted part of vegetables. pure and alive as possible. This ensures it’s organic. preservatives and other added chemicals and also by using cooking methods such as microwaving. If it can go off. you may decide that eating fish dishes may be a safer option in a restaurant – the seas are polluted but at least the fish haven’t been injected with hormones! A patient I spoke to recently eats meat only at home. organic meat is becoming much more common in restaurants – always ask where it has come from and who has certified it. Cooked food that is more than 24 hours old loses some of its vitamins and minerals. or you are eating out. I’ve already mentioned that Chinese medicine teaches us that if we eat well we gain qi from our food.

30 . He still allows himself a treat every so often and knows he can have an occasional coffee or chips if he wants them. 33 To start to eat after the wok qi had disappeared is unthinkable for Chinese people who take pride in wholesome cooking. He noted that after a few weeks the pasta. For instance. If this is the case. burgers and ice cream can become addictive.77 WAYS TO IMPROVE YOUR WELLBEING After the food reaches the Stomach it can be ‘rotted and ripened’ more easily and we then get more qi and nourishment from it. This is the prized ‘breath’ from the food that is not to be missed. ‘Wok hay’ or ‘Wok qi’. If we enjoy our food it will be easy for us to make nourishing meals. A diet high in vegetables and grains can at first seem extremely boring in comparison. But what if we find it hard to build up an appetite for the food we are eating? A rich diet that includes food such as chips. Guilt is as harmful as a poor diet. The Chinese call the smell of a stir-fry in the first few minutes as it comes from the cooking wok. A rich diet can be hard to give up but we can get caught in the trap of feeling guilty if we don’t manage to stick to our new healthier routine. If we don’t enjoy our food we won’t salivate and we won’t digest it properly. Presumably one reason for this is that it activates the salivary glands. For example. decide to eat with relish and as if it is nourishing – at least your mental state will then be positive and help you to gain the best possible nourishment from it. a friend who changed to a healthier diet allowed himself a treat of one ‘old style’ meal per fortnight. Action Box Sometimes the only food available to you may not be particularly healthy or nourishing. you’re away from home or work at lunchtime and can only find a burger bar. rice and vegetables seemed to be tastier than his previous food. Many people have ingenious ways of making their diet more enjoyable.

00 Break at a cafe: Cup of coffee and cake.00 Breakfast: A bowl of cereal with plenty of full cream milk and sugar. This is the food he eats on a normal day: 8. 11. Evening meal: After arriving home at 7 p. Break: Cup of coffee and a cream cake.30 5.00 3. The headaches come on every three or four days and are located on his forehead. If we eat regular meals we start to get hungry whenever it is time for a meal. Stop on way home: Cup of coffee.00 9. Apple pie and a cup of coffee. Remember that it takes about a month to really alter your habits. He has headaches and complains of feeling lethargic and tired much of the time. A cup of coffee. Cup of tea. Pasta with a creamy sauce and vegetables with a piece of fruit. When he is stressed the headache can be all over his head and he feels as if his head will burst. it is important to make your diet enjoyable as well as healthy. Lunch: A good fry-up at a motorway cafe – sausage. Regularity is also important. 1. thus allowing us to enjoy our food more.m. If you are eating a diet that is not appetizing you won’t stick with it. Simon’s diet Simon is 35 and enjoys his job as a sales rep because he drives all over the country. egg and chips.00 31 . Once you have made the adjustments for several weeks they are more easily integrated into your daily life. Whatever way you choose. We eat with our minds as much as with our bodies and producing tempting looking food was a way to entice herself to eat better. His head feels heavy and the headaches are often worse after lunch. He sleeps well but often finds it hard to get up in the morning.THE SECRETS OF HEALTHY EATING A patient who was strongly motivated to eat well for her health put more effort into making her food look attractive.

The damp is also causing the headaches. The damp has caused him to feel heavy and lethargic. The coffee will irritate the Stomach and Liver and make his headache worse. driving to different parts of the country. His stressful lifestyle. Choose less fatty options to eat at meals out if possible – there are usually some low-fat meals available. He is getting some fruit and vegetables but not enough. Change to coffee substitutes when at home. Some qigong or other exercise in the morning will get his energy moving before he drives off for the day. Try to eat more fresh vegetables and fruit when out at lunch. Many restaurants offer them. Spleen and Liver and have caused him to form damp in his system. Eat other grains such as rice in the evening. Cut down on coffee. Do some gentle exercise in the morning or during the day. Eat as wholesome a diet as possible. Change to a non-dairy ‘milk’ on cereal or have porridge. Simon and his wife share the cooking. straining his Stomach which will be digesting food late. take alternative hot drinks in a flask or drink mineral water at room temperature. It won’t be easy for him to always eat well but he can look for the healthiest alternatives. Arrange to eat earlier in the evening. is also contributing to his health problems. Simon is leading a very sedentary life and needs more exercise. He can arrange to cook on the days he gets home earlier. He is eating late at night. Have non-creamy sauces on the pasta or other dishes eaten in the evening.77 WAYS TO IMPROVE YOUR WELLBEING Simon’s dietary problems Simon’s main problems are his high fat and dairy intake and too much coffee. The fatty food and dairy produce has put a strain on his Stomach. 32 . Suggestions for Simon Cut down on fat.

pomegranate. Foods are divided into ‘hot’. honey. mussels. parsley. Below is a list of some foods in the different temperature categories. black tea. quinoa. peach. Some foods are cooler in their make up and others are warmer. vinegar. brown sugar. plum. whisky. rye. peas. chillies. oats. sugar (white). soya milk. Chinese cooking at its most excellent demonstrates how to combine warm. oysters. ginseng (Chinese). walnuts. turnip. olive oil. shrimps. parsnip.THE SECRETS OF HEALTHY EATING 13 Know the temperature of your food An important aspect to do with our diet is choosing food at a correct temperature and taste. thyme. kidney beans. 34 Hot Black pepper. white pepper. sage. We’ll start by looking at the fascinating area of temperature. caraway. ginseng (Korean). ‘neutral’. beer. chickpeas (garbanzos). butter. beetroot. ginseng (American). brown rice. egg yolk. chamomile. grapes. peanuts. rosehip. egg white. lobster. green (bell) pepper. apricots. raisins. onions. pork. sesame seeds. Warm Barley. black-eyed beans. turmeric. wine. fresh ginger. cinnamon bark. milk. curry. 33 . molasses. cherries. cabbage. sunflower seeds. carrots. dates. lentils. chicken meat. ‘warm’. corn. sweet potatoes. These are secrets that have been kept well hidden from the West. Neutral Aduki beans. neutral and cool foods. leek. soya oil. buckwheat. crispy rice. smoked fish. red beans. beef. chicken fat. ham. kidney beans. hot water. raspberries. ‘cool’ and ‘cold’. This is not dependent on whether the food has been heated up or frozen but is rather something about its inherent nature. garlic. miso. squash. chives. lamb. trout. potato. salmon. cheese. bread. prawns. broad beans. turkey. chocolate. peanut oil. chestnut. dried ginger. kale. coffee. peanut butter.

Cold Banana. salt. The temperature of food can also be changed according to the season and you can eat warmer foods in the winter and cooler ones in the summer. radishes. is traditionally combined with mint sauce to cool it down. orange. salt. pineapple. If you notice that you tend to feel more cold or hot during the day or night you might bias your diet towards eating slightly more heating or cooling foods according to your temperature. water melon. green tea. rhubarb. seaweed. to create a very balanced meal. almonds. kelp. asparagus. yoghurt. broccoli. It is best to choose from the neutral foods for the largest percentage of our diet. ice cream. Interestingly salt and pepper. pear. mango. When we eat warmer foods we can balance them with a food from the cooler section and vice versa. wild rice. turnip. barley. tofu and other soy products are quite cooling in nature. wheat. celery. cabbage. peppermint. For example. lettuce. strawberries. such as rice. Lamb. spinach. the two most used condiments in the UK. corn. sorbet. seaweed. grapefruit. which is neutral. mung beans. wheat bran. can make them more warming. cauliflower. Action Box We can balance the temperature of our food by combining warm and cool foods. cucumber. bean sprouts. Eat these with a grain. and meat is more heating. soya sauce.77 WAYS TO IMPROVE YOUR WELLBEING Cool Alfalfa sprouts. mushrooms. chicory. which is a heating food. duck. tangerine. tofu. Salt is cold and pepper is hot. Adding a little ginger. balance each other. Vegetables are generally cooling. soya beans. fish. tomato. sugar cane. apples. which is very hot. 34 . millet. amaranth.

Too much cold food can cause symptoms such as loose bowels. is a healthy option. Over a long period they could also make us feel tired through weakening the Stomach and Spleen. Some people think that large quantities of fruit juice. Large quantities may cool us down or heat us up too much.THE SECRETS OF HEALTHY EATING 14 Not too hot or cold – keep it balanced Cool or warm food should be taken in slightly lesser quantities than neutral food. However. We should always bear in mind what foods are in season and where they are grown. Cooling or cold food Fruit is a good example of cooling food. such as orange juice. profuse urination. Tangerines. Locally grown food that is in season is always our best choice. beef and peanuts are more heating in nature. chicken fat. oranges. Not surprisingly many fruits that are cooling in nature grow in a more tropical climate. however. pineapples. bananas. They should not. Warm and heating foods You might notice that many meats and fatty foods such as butter. be taken in large quantities in cold weather. stomach aches or period pains. Foods that are very hot or cold should be taken in only small amounts as they may have too extreme an effect. melons and grapefruit are pleasant treats especially in hot weather when they have a cooling effect. We know that these are nourishing in small quantities but they should not be taken in large amounts. drinking just one glass of orange juice is similar to eating 8–10 oranges in one go and can be extremely rich as well as cold. lamb. 35 .

irritable and angry and could give us symptoms such as high blood pressure. or just what you have eaten today). the temperature of your diet is fairly well balanced. Chinese medicine divides the tastes into five . Divide them into five groups by putting them. Action Box Consider the foods you have eaten recently (either from the list you made from the Action Box on page 12. 15 36 Blend the tastes of your food Including a variety of tastes in our diet ensures that it is healthy and balanced. If you are eating more cold and hot foods. and also keeps our food interesting. palpitations or constipation. then your diet is not so well balanced. or if your diet is biased towards either cold and cooling or hot and warming foods. into the following sections: Hot Warm Neutral Cool Cold • • • Are most of the foods on your list in the warm. By including more foods of a less extreme temperature in your diet you will be eating in a more balanced way – and this is likely to have a positive effect on your health. headaches.77 WAYS TO IMPROVE YOUR WELLBEING Large amounts of heating foods can make us restless. without being balanced by the opposite temperature. cooling and neutral foods. cool and neutral categories? Or are there a lot of extremely cold or hot foods? Is the overall balance of the foods biased more towards either heating or cooling foods? If you are eating a balance of warm. to the best of your ability.

The sweet taste affects the Stomach and Spleen. People frequently crave chocolates and sweets 37 . strawberries. tomato. chicory. pork. broccoli. grapefruit rind. dates. that a radish is both bitter and sweet. pear. Bitter (Heart and Small Intestine) Alfalfa. wine. raspberry leaf tea. peach. Because of their purging action they should only be used in small quantities in our diet if our energy is deficient. sugar. chicken. cheese. for example.THE SECRETS OF HEALTHY EATING different categories: bitter. lettuce. spinach. barley. grapefruit. The sweet flavour described in Chinese medicine is subtle. pungent. honey. They can also be used to cool fevers and to clear bowel problems. asparagus. walnut. vinegar. mushrooms. chickpeas. sweet foods such as rice. cabbage and carrots will have a tonifying effect. turnip. Sweet is probably one of the most frequent tastes found in foods – note the number of foods listed in the category above. lettuce. celery. watercress. beetroot. sweet. coffee. while garlic is salty and pungent. apple. If taken in the correct quantities. You may notice. cabbage. mandarin. These affect the functioning of the corresponding Organ. wheat. In Chinese medicine these Organs have the function of transforming all of our food and drink in order to nourish us. cucumber. Extremely sweet foods in large quantities will weaken the Stomach and Spleen and have a dampening effect. salty and sour. malt. carrot. oats. apricot. lamb. coffee. as shown below. chicken. potato. It is different from the strong sugary taste that is often used in the West. plum. mung beans. radish. peanuts. grapes. Each of these tastes will affect us in different ways and all food has one or a combination of these tastes. Sweet (Stomach and Spleen) Aduki beans. raspberries. corn. milk. orange. cherries. radish. celery. beef. beer. courgette (zucchini). pineapple. kidney beans. which are due to heat. rice. Bitter foods slightly cool the body and are used to stimulate the digestion.

This is especially the case if a person retains fluids and has weak Kidneys. mustard. green (bell) pepper. grapes. apricot. gooseberries. kelp. chilli. mandarin. cherry. soya oil. crab apple. cayenne pepper. wheatgerm. pear. duck. trout. pineapple. olives. plum. mango. This taste acts as a diuretic and will clear excess water from the system. nutmeg. seaweed. marjoram. horseradish. Frequently people are advised to avoid salt in their diet and it is true that it is best not to take an excessive amount.77 WAYS TO IMPROVE YOUR WELLBEING because their Stomach and Spleen are deficient. ham. 38 . A small amount of salt can be beneficial. strawberry. The Stomach and Spleen then correspondingly become even more feeble. cabbage. Pungent foods are sharp and acrid tasting and their effect is to disperse and move obstructions in the qi and Blood. grapefruit. salt. Like Bitter. cheese. sardines. vinegar. wine. blackcurrants. peach. tomato. lemon. radish. peppermint. garlic. watercress. The Salty flavour is commonly found in seaweed and seafood. garlic. sour plum. apple. if a person has too much moisture in the body. turnip. which are the organs associated with this taste. tangerine. mussels. however. blackberries. This will result in very deficient qi in our whole system or even malnutrition. lobster. Salty (Kidney and Bladder) Barley. lychee. rosemary. cumin. Sour (Liver and Gall Bladder) Aduki beans. oysters. crab. pork. This can become a vicious circle. Pungent (Lung and Large Intestine) Black pepper. they should be taken in small quantities by those who have very deficient energy. raspberries. cinnamon. mint. cloves. green leafy vegetables. millet. pomegranate. leek. The more depleted these organs become the more we crave sweet foods.

Recently she has become worried about her health. • • • How well balanced are the tastes of your food? Which taste do you eat the most? Which taste do you eat least? Could you eat a better balance of these tastes? If so. They help problems such as urinary incontinence. diarrhoea or excessive sweating. Her doctor has told her that her blood pressure is getting quite high and she has also been getting indigestion and heartburn quite severely.00 Breakfast: Spicy parathas made from special wheat flour and stuffed with potatoes. or just what you have eaten today). Action Box Balancing tastes In general it is best to include all the flavours in our diet without eating any of them in excessive amounts. Consider the foods you have eaten recently (either from the list you made from the Action Box on page 12. She came to England from India six years ago and feels settled in London where she lives. 39 .THE SECRETS OF HEALTHY EATING Finally.30 Lunch: Spicy dahl (which is made from lentils) with rice and cooked vegetables. If we crave a certain taste this may indicate that the associated Organ is out of balance. This is what Indira eats on a normal day: 8. how might you do this? Indira’s diet Indira is 54 and is married with grown-up children. A small amount of a food may enhance the functioning of that Organ. Sour foods have the opposite effect to Pungent ones. She works in her husband’s shop during the day. 12. They stop discharges and are astringent in their action. Decide which of these foods have which taste. Remember that some foods may have more than one taste. Greater quantities make an imbalance more extreme.

00 Supper: Plain chapatis with spicy chicken curry. rice and vegetables. Indira uses large quantities of chilli powder in each meal. Cut down on salt. Indira’s basic diet is good. or alternatively try almond or quinoa milk. She eats at regular times and has a large amount of grains. 40 . Now in England she is still eating the same diet but the climate is cold and damp and she doesn’t perspire. The heat is causing her blood pressure to rise and is also irritating her stomach. You could also use small amounts of sheep’s or goat’s cheese. yoghurt or milk. Use less grease in cooking. Indira’s dietary problems The spicy food in Indira’s diet is causing most of her problems. Suggestions for Indira Cut down on the spicy food. The spicy food is staying in her system and is causing her Stomach and Liver to overheat. She uses a lot of salt in her cooking and this is putting a strain on her system. beans and vegetables. Here are some suggestions: Dairy products Replace with oat or rice milk. Milk pudding.77 WAYS TO IMPROVE YOUR WELLBEING 6. A glass of water. 16 Find tasty substitutes If you need to give up or reduce your intake of certain foods it is always best to substitute with an alternative. causing her blood pressure to rise. She is advised to cut it by half. When she was in India this spicy food was a necessary part of the diet – the chilli peppers made her perspire and cooled her down in the strong heat. Between meals she drinks plain water or a special Indian brew of tea. A lot of the ingredients of the dahl are cooked in oil and the vegetables are stir-fried.

and good for the teeth as well. There are many coffee substitutes such as ‘Caro’ or ‘Barleycup’ but coffee addicts may find these harder to change to as they might be considered a poor substitute for the real thing! Hot spices Use milder herbs for flavouring or a smaller amounts of spices. which is low in caffeine and tannin. Avoid most artificial sweeteners. Alternatively use foods that have been naturally sweetened with apple juice or molasses. pear or grape juice concentrate. Soya sauce is also a good alternative. 41 . Other alternatives are herb teas or my personal favourite is rooibos (redbush) tea. although a sweetener called Xylitol is an excellent one – it is natural. Sugary foods Use foods with a natural sweetness such as sweet potatoes. Coffee and tea It may be easiest to change to decaffeinated coffee or tea. Fatty red meat Eat more fish (oily fish such as sardines and mackerel is best) and poultry. parsnips. Eat tofu burgers and sausages. Alcohol Drink an occasional low-alcohol lager. Carob is a useful substitute for chocolate (an acquired taste if you’re a chocoholic!). carrots or peas (not frozen with added sugar!). or drink mineral water. and bean and lentil dishes.THE SECRETS OF HEALTHY EATING Orange juice Dilute apple. or alternatively organic wine or beer. although make sure it is carried out by a natural water process.

For example. 42 . oats. Action Box There are many reasons for cutting out certain foods from your diet. never remove a food from your diet without replacing it with a tasty alternative. rye and products made from other grains (see page 14 for cooking grains). You may try excluding some foods because you are wondering if you are sensitive to them (see page 50).77 WAYS TO IMPROVE YOUR WELLBEING Wheat Eat rice. Also eat fresh rye bread or pumpernickel bread. Use wheat-free pasta and other similar products. oats. There is also much gluten-free food (which contains no wheat. Alternatively you may just want to move to a healthier diet. rye or barley) in the supermarkets now. Find wheat-free ‘bars’ for a healthy snack – usually available in health food shops. and shops often have a ‘free from’ section where you can buy gluten-free and other allergen-free foods. Eat oat biscuits or rice cakes. If you don’t have a substitute you are likely to start craving the food you have given up and go back to it before you have adjusted to the change. Remember to keep the amount of food you eat in balance when substituting or changing your diet. Whatever the reason. a small amount of sweet food is good for you but large amounts weaken your Stomach and Spleen. 17 Eat regularly and in the right conditions Here are some useful ways of balancing your lifestyle in relation to your dietary habits. Food that is healthy in smaller quantities can be unhealthy when taken in larger amounts.

Allow time for digestion As well as eating regularly. Compare this to the Chinese. Our sleep should nourish us. We also need to consider the times when we eat during the day. If we miss meals this will deplete our qi and imbalance the Stomach and Spleen. which are the main Organs of digestion. 43 . The result is better spaced out energy throughout the day. Nowadays many people don’t find the time to sit down and properly digest their food. It can also contribute to even more serious illnesses such as diabetes. So for example. Having said this. we start to feel hungry as we mentally and physically prepare to eat.m. When we eat regularly.THE SECRETS OF HEALTHY EATING Eat regularly Chinese medicine recommends that we eat three main meals a day with a break of approximately five hours between each meal. This means that we are less likely to eat convenience foods and we will eat in a way that is good for our health and wellbeing. each person needs to create their own routine. less energy will be available to replenish us and we may wake up feeling tired. our evening meal will be around 6 p. Creating a routine stabilizes our dietary habits. If we are still digesting food at night. Continually eating late can also lead to the nourishing yin aspect of our digestion becoming deficient. strive to eat in conditions that assist your Stomach and Spleen to assimilate your food. if we have breakfast at 7 a. Consistency is very important as the stomach likes regularity. Avoid eating late at night If we eat late at night our body will not have enough time to digest our food before we go to sleep. making it more difficult to settle inside and leading to insomnia or light sleeping.m.

A Chinese dietary classic written over 2. people would often have half an hour’s rest before going back to work. reading a book. states: ‘Overeating impairs the Intestines and the Stomach. Don’t eat a meal while you’re still digesting a previous meal This can lead to the contents of your Stomach stagnating and can cause indigestion. says: ‘One is sure to be free from disease if he [or she] keeps regular dining hours. This strategy means that they feel ready to accomplish their tasks more efficiently than those who have not taken a break. such as watching television.’ 44 .’36 If you skip breakfast your energy level may drop later in the morning. Remember the saying. It is now common for people to eat on the run and take a very short lunch-break instead of sitting down to eat properly.’35 Chinese medicine says that eating until we are full up and bloated will strain the Stomach and Spleen qi. Eat only until you’re 70% full A famous Chinese medicine doctor. ‘Breakfast like a king. This can cause cravings for chocolate or other sugary snacks. says: ‘Man should endure 30% hunger and up to 70% fullness.77 WAYS TO IMPROVE YOUR WELLBEING Chinese people typically take their lunch and then relax and maybe even catnap for half an hour afterwards. Many of us may remember that our grandparents also took this time to relax. the Lu Shi Chun Qiu. After lunch. Ao Ying. The rest allows them to digest their food and prepare for their afternoon activities. sitting at their computer or making business deals.000 years ago. lunch like a prince and dine like a pauper. Eat three meals a day including breakfast It is best to eat three meals a day.’ (See page 114 for more on ‘the 70%’ rule). Often people take their meals while they are stressed or involved in other activities. Nei Jing. Another famous Chinese text.

This need be no more than half an hour but will prepare you for the afternoon’s activities. (See page 104). 45 . it is better not to eat while you’re angry or unhappy as it is more difficult to digest food in these circumstances. findings suggest the opposite.THE SECRETS OF HEALTHY EATING Recent research confirms the importance of eating breakfast. Avoid eating too much cold food The body needs heat in order to digest food. reading. Eat in a calm environment If possible.’37 Chew your food well This helps the digestive juices to break down your food. It’s also better to talk between mouthfuls rather than while you are actually chewing your food. than those who skipped it. Cold food slows down our metabolism. The principal investigator of the project said that this study confirmed the importance of helping teenagers to learn to start the day ‘right’ by eating breakfast: ‘Although they may think that skipping breakfast seems like a good way to save on calories. Don’t eat on the run. Always sit down to eat and allow some time to digest your meal properly Preferably find somewhere to eat lunch away from your normal workspace. discussing emotional issues or doing anything that takes your mind away from your food. and have healthier eating habits five years later. A study of 2.216 teenagers found that those who ate breakfast were more likely to have a lower body mass index (BMI). It is also better to avoid eating while watching television. Take a short rest after eating lunch.

Decide when and how you are going to put that into practice.77 WAYS TO IMPROVE YOUR WELLBEING Action Box A summary of the ways you can balance your lifestyle in relation to your dietary habits: • • • • • • • • • • Eat regularly. Sprouted beans. grains or seeds are an inexpensive way to and nourishing food. 18 Try sprouting – nutritious food from tiny seedlings as a side eat fresh minerals. 46 . It is easy to sprout seedlings. Eat in a calm environment. Always sit down to eat and allow some time to digest your meal properly. Once you have found a suitable container and high-quality seeds (always use organic) there is very little for you to do. Bean sprouts are packed full of vitamins. Chew your food well. Avoiding eating late at night. Allow time for digestion. Don’t eat a meal while you’re still digesting a previous meal. As long as you rinse them twice a day they will easily grow and can be harvested as a tasty dish after a few days. Eat only until you’re 70% full. Check how many of the above you achieve regularly and habitually. the most Chinese people often use mung bean sprouts in their stir-fries or dish. antioxidants and anti-ageing constituents and are probably one of nutritious foods available. Then pick out one area you would like to change and think about how you might change it. Avoid eating too much cold food. Eat three meals a day including breakfast.

Placed too close together. beans or seeds. Seeds will not germinate if they are: Of poor quality. Not kept at the right temperature (ideally 18–22°C). Mung beans – very tasty and sweet and can be harvested after about 5 days. It’s very tasty. barley. 47 . You can also try sprouting chickpeas. Aduki beans – these have a good taste and take about 5 days to grow. They are easy to grow and ready in 5 days. Don’t leave them much longer as they can grow too long and then taste bitter. Sunflower seeds – these have a sweet nutty taste if eaten after 2 days. Not kept watered. Alternatively use a sprouting tray.THE SECRETS OF HEALTHY EATING Try sprouting these beans and grains: Alfalfa – an easy seed to sprout and a good one to start with. Many styles of tiered sprouting trays are now on sale and these are clean and simple to use. Don’t leave for too long as they can start to taste bitter and easily go mouldy. One of the most common is a jar covered in muslin as the lid. Lentils – these can be eaten fresh or steamed. Many containers can be used for sprouting. kamut wheat – or experiment with many other grains. oat groats. great in a sandwiches and will be ready to eat in 5–7 days.

then drain away the water. as they are over-stimulating. If we ‘chew’ our drinks we will only take them in small amounts. Drinking vast amounts of fluid along with our food tends to flood the Stomach and Spleen and washes our food down. There is a saying that we should ‘chew our drink and drink our food’. where they will usually keep for a week. 19 Know how and when to drink fluids Chinese medicine suggests that we sip drinks between meals rather than at mealtimes. Do not leave them immersed in water as this will cause them to rot.77 WAYS TO IMPROVE YOUR WELLBEING Action Box Sprouting seeds • • • Place a tablespoon of the seeds or beans in the container. This stimulates saliva and will aid the first stage of digestion. I have seen many patients complaining of insomnia. like tea and coffee and colas. 48 . Once they have sprouted. This gives our digestion more work to do. which is in the mouth. If they are not rinsed through they will dry out and die. allowing them to be thoroughly ‘rotted and ripened’. Rinse the sprouts twice a day by pouring water through the container. If you don’t wish to use the bean sprouts immediately store them in a cool dark place (a fridge is good). anxiety and heart palpitations who have cured their symptoms just by cutting down their excessive amounts of caffeinated drinks. We can also ‘drink’ our food until it becomes like fluid. Bear in mind that sprouting increases the volume of the seeds by 6–8 times so a small amount will go a long way. Cover with water and soak for approximately 8 hours. use in a stir-fry or as a side dish or steamed. It is best to also avoid caffeinated drinks.

vitamins (especially A. Some of the effects of green tea are quite astounding. These have been borne out by more recent research. Action Box Consider all the fluids you usually drink in a day (either from the list you made from the Action Box on page 12. of course. to aid weight loss. 20 Drink green tea or other healthy drinks The Book of Tea by Lu Yu was written as early as the Tang dynasty (618–905). C and E) and minerals (especially selenium). Green tea is the most widely consumed drink in the world after water and has long been known by the Chinese to have a extensive list of health benefits. green tea (see below). It is known to have cancer fighting effects. to fight many bacteria. to combat heart disease. 49 . It is also best not to drink anything that is too rich such as juices like orange juice (see page 35). to inhibit the effect of viruses. Green tea contains many powerful antioxidants. It describes the health benefits of green tea. lower cholesterol and prevent ageing. or just what you have drunk yesterday or today). • • • • • How much of the drink was extremely caffeinated? What was your alcohol intake? What percentage of your fluid intake was hot or what percentage was cold? Did you sip your drinks between meals or take them with meals? How much water did you drink? Consider how balanced you think this was and if it would be beneficial to change it. stimulate the immune system. China’s favourite drink. 38 Many of the diseases of the 21st century could be prevented by taking green tea along with a healthy diet.THE SECRETS OF HEALTHY EATING It is best to drink warm water (not ice cold) or herb teas or.

deep sleep.41 Cutting back on caffeine has been shown to have a marked reduction in PMT symptoms including breast tenderness. Women take longer to detoxify and recover from their stimulating effects. In comparison green tea. If you drink a lot of tea. 39 The Chinese tend to sip tea between meals when they are resting and not at mealtimes. irritability and other symptoms such as cramps. If we relax and ‘listen’ to our bodies we will become increasingly aware of which foods enhance our health and which make us less healthy. brewed for three minutes. does contain caffeine it is in much smaller quantities. be aware of their potential longterm negative effect on your health. fresh coffee contains 80–115 mg of caffeine and black tea approximately 40. bloating and nausea. 50 .77 WAYS TO IMPROVE YOUR WELLBEING Although green tea. contains only 15 mg. It can ‘refresh the brain and get rid of fatigue’. Action Box Green tea can be an acquired taste – and everyone has their own drinking preferences. They would also suggest not drinking it before bed. coffee.46 21 Be alert for food sensitivities Food sensitivities are very common these days and seem to arise from imbalances in our modern-day diets and lifestyles. It would take four cups of the strongest green tea to equal one cup of the weakest brewed coffee. like black tea and coffee.42 Drinks high in caffeine create an increased risk of osteoporosis. Depending on how it is brewed. colas and other caffeinated drinks. There are a number of ways that might help us to notice how we are reacting. 43 hot flushes in menopause 44 and heart attacks 45 and elevates stress levels. Besides having a slightly diuretic quality it is also quite stimulating. Consider which drinks you find tasty and be aware of how healthy they are.40 These are useful effects during the day but do not encourage a long.

These are just a few of many possible responses. It can be important to spend time noticing the different effects of certain foods. Food cravings Any extreme craving or dislike of a food may indicate that we are sensitive to it. If you notice a craving for a specific food it may initially take a great deal of motivation to eliminate that food from your diet. Common responses are: Feeling bloated after eating A feeling of phlegm arising in the throat or chest Headaches Indigestion Belching and wind Discomfort in the stomach area General lethargy Heaviness. 51 . It’s probably best to stop eating the ‘offending’ food for just a few weeks and to see what difference it makes to your health.THE SECRETS OF HEALTHY EATING Listen to your body If we tune into our bodies for a few minutes after eating we might notice certain responses that let us know that our body is sensitive to a particular food. It’s ironic that the foods we crave are often the ones that have the most negative effect on our health. It won’t be long before the craving disappears and is replaced by a feeling of relief that you’ve eliminated a food that is not beneficial to your health. If by then you are feeling better you may be motivated to cut it out completely.

Make use of the wide variety of foods available in supermarkets and whole or health food shops.77 WAYS TO IMPROVE YOUR WELLBEING ‘Suspect’ food Sometimes we don’t have cravings or responses to eating certain foods but still wonder if our symptoms are due to our diet. You might like to prepare in advance when planning to eliminate foods from your diet and find tasty substitutes beforehand. Food sensitivities can occur if we eat an excessive amount of one type of food over long periods. Remember that foods come in groups – for example. or if at an early age we were given food that our digestive system was not mature enough to digest. If you suspect that you are sensitive to one or more foods. cut out the food(s) for a longer period and note whether the symptom continues to abate. you might decide you need fewer phlegm and damp forming foods. If the symptom recedes. the adjustments become easy. This will signal if the change has been a positive one. dairy produce covers a wide range of foods including cheese. After reading this chapter. If we crave one particular food this may be a sign that we are sensitive to it. Sadly. try the following: • • • Remove one or more of the suspect foods from your diet completely for a few weeks. make the alteration and then note if your health improves over a period of three or four weeks. or need to add more vegetables or meat to your diet. Notice if the symptom recedes during this time. we may need to give up the very food we most enjoy in order to overcome the symptoms of intolerance. Food substitution We mentioned earlier how important it is to substitute foods when changing our diets rather than just cutting them out (see page 40). If we don’t substitute it may be far more difficult to make the changes we require. Action Box Some signs and symptoms are triggered by an intolerance or sensitivity to certain foods or food additives. for example. butter and cream – and that there are a large number of foods with eggs or sugar in them. If we search out substitutes we enjoy. In this case. 52 .

The Spleen is responsible for transporting food and drink in the body. Leaves for work having skipped breakfast. Heats up a pre-cooked meal from the supermarket with vegetables. Carob can substitute for chocolate until she loses the addiction or she could try snacks sweetened with apple juice or molasses.00 1.30 Cup of coffee. Sandwich – either cheese or egg salad.THE SECRETS OF HEALTHY EATING Hannah’s diet Hannah is 19 and works in an office from 9 a. Take the time to eat a nourishing breakfast. Coffee and tea throughout the day sweetened with an artificial sweetener. causing her to crave chocolate. Leaves work.m. Take a hot nourishing soup. Substitute healthier snacks. A vegetable soup made the night before will fill her up. especially before her period and she is also often constipated. If she finds it difficult to cut out the chocolate she can do it gradually. and a good breakfast will stop this happening. This is what she eats on a normal day: 8.00 3. to 5 p. Suggestions for Hannah Hannah is advised to add more nourishing food to her diet. She may have to get up slightly earlier to do this but a warming bowl of porridge will set her up for the day. is causing her intestines to become sluggish and is giving her spots.00 10. This can be eaten with a wholemeal roll or rice cakes. May have a chocolate biscuit or two when she gets home. Chocolate bar. Biscuit.00 5. The Spleen deficiency is making her bloat. She also finds she gets spots on her face.m. Her current diet is not nourishing her Spleen and she is eating excessively sweet-tasting food which is further weakening her Spleen. She has recently started feeling bloated after her meals. a packet of crisps and an apple. She has problems with her weight and finds it fluctuates a lot. Eat a hot meal at lunchtime.00 6. Her blood sugar has probably been dropping in the mid-morning. Hannah’s dietary problems Hannah’s main problem is a weak Spleen. 53 .

Avoiding the pre-cooked meals and making rice dishes or wholemeal pasta would be a healthier choice for the evening. vegetables and grains. Artificial sweeteners encourage her taste for sweet food. hot soup and healthy evening meal. She already gets vegetables in the evening and this is good. 54 . She can start with naturally caffeine-free tea such as rooibos and coffee substitutes. She could put fruit on her porridge. She could start with the porridge. As she notices the difference to her health she might feel inspired to make more changes.77 WAYS TO IMPROVE YOUR WELLBEING Eat more fruit. These are a lot of changes for Hannah to make so she might choose to do them gradually. Substitute alternative drinks for tea and coffee. If you are ill it is always best to get the advice of a doctor or a practitioner of Chinese medicine rather than trying to cure yourself by diet alone. Occasional tea and coffee is fine but she needs to drink far less of it.

exercise or overwork are referred to as ‘not internal and not external’. shock. grief. anxiety. When we respond negatively to a situation. .’1 Chinese medicine recognizes that anger. apprehension. 55 . we tighten up inside. dread. . The emotions are called the ‘internal causes’ of disease because we generate them from inside ourselves. worry and sadness are all emotions that can affect our health. . Although Chinese medicine names only seven emotions as internal causes. fear makes qi descend . sadness dissolves qi. irritation. rage. bitterness. joy slows down qi. these seven include all other emotions. cold or damp are called ‘external causes’ of disease. fear.3 Balance Your Emotions Our emotions and our health Our emotions reflect the movements of our qi. causing our qi to become blocked or travel in the wrong direction. as listed below. The famous Chinese medical textbook the Nei Jing says: ‘Anger makes qi rise. wrath. trepidation. If our qi is flowing smoothly our emotions are expressed in a balanced way. resentment. weather conditions like heat. . horror. terror. depression. Fear Fright. ‘Lifestyle causes’ such as diet. In contrast. joy. ire. panic. foreboding. worry knots qi. Anger Frustration. shock scatters qi .

Worry occurs when we feel unsupported. however. Anger helps us to assert our rights. mourning. remorse. downhearted. insecurity. flatness. It is natural for us to experience different emotions according to our circumstances. longing. feeling bereft. over-thinking. Over-joyousness Excitement. angst. There are other circumstances. I have taken these suggestions from many sources. emptiness. alarm. gloom. Grief manifests when we lose someone or something. unhappiness. fretfulness. euphoria. disquiet. elation. sorrow. others are older and derived directly from Chinese culture. Shock Fright. For instance: Fear protects us from danger. startled. distress. Then these emotions can negatively affect our health. All are written in the ‘spirit’ of Chinese medicine and the understanding that resolving emotional problems can prevent disease. mania. Joy arises when we feel pleasure. despair. shaken up. Sadness Misery. In this chapter we discuss some ways of dealing with ‘stuck’ emotions so that they don’t injure our health. Worry Obsession. fixation. regret. stirred up. Some are modern ways of dealing with emotions. when we don’t recover. excessive enthusiasm. agitation. over-concern. exhilaration. Once the situation that has aroused our emotion has subsided we usually recover and let it go.77 WAYS TO IMPROVE YOUR WELLBEING Grief Loss. 56 . resignation. melancholy.

being scared of exams. such as being bullied at school. They only tend to cause disease when they are prolonged. as well as to show us right from wrong and teach us boundaries. Short-lived or long term? Some emotions are more short term than others. If you can clear anger out of your system you won’t bottle up more potential ill health in the future. The death of a loved one or the break up of a relationship. for example. then you will have fewer stuck emotions in the future. bottled-up anger following continual mental or physical abuse is very different. but what devastates one child may have little or no effect on another. or parents quarrelling. moving home. if we allow them to and get the support we need. These events are difficult to deal with but usually heal over time. is a shattering ordeal. intense. not expressed. losing friends. Traumas that take place later in life can also have a huge impact but don’t usually go quite as deep as childhood events.BALANCE YOUR EMOTIONS 22 Emotions are a key to good health When emotions cause disease All emotions are normal and appropriate under certain circumstances. Not many of us would say that we had a perfect childhood. 57 . As children we rely on our parents to love. Children may be disturbed by a variety of events. Feeling angry with your spouse for being late to a meal is one thing. Long-term. or not acknowledged. protect and nurture us. The best thing is to deal with emotional traumas in the present. The timing of emotional traumas Emotional traumas can start in childhood – a time when we have no means of protecting ourselves.

and your body has to deal with the resulting blockage or depletion caused by the unresolved emotions. So what is it that enables one person to deal with their emotional difficulties while another is unable to? The answer is complex. Others feel that they can learn from their problems and become better people for it. digging a deeper and deeper hole. The depth and intensity of a trauma. You may also keep your feelings locked inside. while others seem to go round and round. This denial may also mean that you don’t ask for help and don’t accept help when it is offered. Physical illness and its emotional component It has been said that approximately 90% of all illness has an emotional component. Some people feel that they can never get over the upsets of the past. In her experience some people who have had appalling difficulties can manage to use and learn from them. the timing of the difficulties and the length of time they continue are relevant to whether we get through them or whether they cause problems later. A counsellor I know works with people who are in severe distress. In this case we might deny that our problems are affecting us. unable to get out.77 WAYS TO IMPROVE YOUR WELLBEING How we deal with our emotions Each individual has a different attitude to the traumatic life events they have gone through. You may imagine that you can withstand all difficulties in life and your health will remain unscathed. A patient recently told me that after a marriage break-up his whole body deteriorated. The word psychosomatic has negative connotations and we may think that this means our symptoms aren’t real or are ‘inferior’ to physical ones. His bowels became irregular and he had discomfort in his chest 58 . In spite of this some people can be worried about having illnesses labelled as ‘psychosomatic’. This denial can manifest as illness later on. A healthy childhood involves small to medium frustrations from which the child can learn.

Acupuncture treatment. We may then be able to let them go rather than letting them becoming prolonged. parents divorcing. sibling rivalries. leaving home. too many computer games. lack of emotional warmth and stimulation. making friends. Action Box One important factor in the face of difficulties is acceptance. too much television. sibling rivalry. Childhood (5–12) Starting school. lack of warm environment. experimenting with drugs and/or alcohol. Teenage years (13–19) Starting relationships with same or opposite sex. difficulty choosing a career. Later he was diagnosed as having both asthma and irritable bowel syndrome. which helped to move his qi. as well as learning to deal with his emotions. were the first steps to regaining his health. learning difficulties. Accepting that problems are there and how they affect us can enable us to keep them in perspective. Inside he knew that he had never got over the anger and distress. making friends. lack of ability to get emotional needs met. intense or unacknowledged – which can lead to ill health. moving home. pretending he was coping. fear of failing exams. At the time of the break-up he had tensed up inside. separating from parents as we grow older. keeping up with schoolwork. 59 . becoming independent from parents. Common stresses through stages in our lives Infancy (0–5) Lack of food. It may stop us from becoming overwhelmed by them and prevent us from suppressing or denying them. This caused his qi to stop flowing smoothly. The root of his problem had been unresolved emotions. finding work. concern about appearance.BALANCE YOUR EMOTIONS and stomach all the time. bullying. lack of or too many physical boundaries.

. 23 Anger makes qi rise Much research has been carried out into the effect of anger on our health. one Liver function is to allow the qi to flow smoothly and easily throughout the body. starting a family. The subjects were tested while they were exercising and also while undergoing psychological stressors. relationship problems. death of relatives and friends. Two-thirds were suffering from heart disease and one-third were not. The study found that everyone’s heart was more affected by situations that made them angry than by exercise or any of the other psychological stressors. 60 . When we are angry or tense the qi can become constricted. Interestingly. Other symptoms include tension. swollen breasts and mood swings. difficult boss. One study conducted at universities in Miami and California involved 27 people. family illness. Late adulthood (40–60) Redundancy. keeping up with changes in technology at work. difficulty maintaining independence. memory. competitive work situation. 2 Chinese medicine teaches us that the organs have ‘functions’ beyond the characteristics defined by Western medicine. Different emotions affect these functions in the different organs. caring for ageing parents. failing eyesight. building a home. difficulties with colleagues.77 WAYS TO IMPROVE YOUR WELLBEING Adulthood (20–40) Finding a partner. etc. Retirement (60+) Lack of feeling valued. financial worries and debts. bloating. declining health. doing mental arithmetic and recalling an event that made them angry. hearing. loss of ability to care for self. advancing age. lack of promotion. The psychological stressors included making a speech. failing health. loss of income. possible divorce. If the qi flow is smooth then we are relaxed. death of loved ones. Many of the symptoms of premenstrual tension are due to this lack of free-flowing qi. advancing age. Anger will affect the functions connected to the Liver. divorce. finding and settling in a career.

We can also consider whether our situation is really important enough to get angry about. That was the real warning sign and she changed her job. it may be a signal that you need to discover more options. headaches. Unexpressed anger is probably one of the most common causes of ill health in modern-day society. muscle tension. For example. and digestive complaints such as sour regurgitation or belching. Chinese medicine and all holistic therapies teach that dealing with the underlying cause is the only way to truly tackle ill health. She went into a human resources job thinking that she would help people but instead found she was making people redundant! Not surprisingly she found it distressing and frustrating to see people suffering but kept the feelings inside. As a result she had premenstrual tension. We can look at the thoughts behind our anger – are we assuming that someone is purposely upsetting us? For example. We need to find better ways of dealing with the diseases that result from stress. When we get angry we often think that someone has done something to us and ‘made’ us angry. will this make a difference to my life in an hour. we can realize that we are in control. Also dizziness. Ask yourself. we may think to ourselves: ‘If she cared about me she wouldn’t leave that mess. but there are other ways of dealing with anger. Should we express our anger or suppress it? People often think that these are the only two options. Although we may feel like a helpless victim.’ or: ‘If he respected me he would stop saying those things.BALANCE YOUR EMOTIONS One patient became ill because of frustration at work. mood swings and in the end a benign tumour on her spine. spasms. a week or a year? Other signs and symptoms that result from qi rising upwards or not flowing smoothly include eye problems. If you frequently feel like a helpless victim. a tight 61 . however.’ People are not always aware of the effect of their actions and even if they are they may find it difficult to change them. The increasing pace of life results in more tension and we may feel under pressure. Treating only the symptoms of stress is not enough. this is unlikely to be the case.

or any symptom (including pain) that comes and goes. anxiety and worry are linked to the future. If you are a persistent worrier. 62 . • • • • • • What kinds of situations make you angry? Where do you feel it in your body? How often do you become angry in a day? When you get angry how do you express it? Are you able to sort frustrations out or do you hold on to them and fume for days? Do you have any of the signs and symptoms listed in the section above? If you realize that you are getting angry every day without resolving the feelings. and if they are chronic if they are likely to be affecting your health. If we never show anger at all. Often the events we anticipate don’t materialize. The following questions will help you to assess whether your feelings of anger are occasional or chronic. Action Box Making an anger inventory Everybody gets angry sometimes and it may be important to do so when we wish to assert ourselves or make changes. or we become angry and uptight at the slightest provocation. 36. 31. 30. fear. In contrast. 37. moodiness. Wellbeing tips 29. moves around or changes in intensity. even knowing that you have wasted time feeling highly stressed for no good reason doesn’t help you to stop.77 WAYS TO IMPROVE YOUR WELLBEING chest. 32. Many of the exercises in this book will help you to deal with emotions including anger. then both of these may injure our health. 46. this may be a signal that you need to do more to deal with it. 54 and 74 may be especially helpful. 24 Fear makes qi descend and worry knots the qi When we feel angry we are responding to something from either the past or the present.

prolapsed organs or weak limbs.’ She noticed that when she was not worried she would be calm and settled and her health was much better. poor energy or lethargy. a bloated abdomen. anxious or worried? Where in your body do you feel these feelings? 63 . diabetes. anxiety and worry do have a positive as well as a negative side. anxious or worried. digestive problems such as indigestion and discomfort in the stomach area. or if these are feelings you experience on a daily basis and could therefore be affecting your health. loose stools. incontinence. then they may be out of balance. We saw in Chapter 2 that diet plays an important role in our health – stress has been found to be an important factor too. anxiety and worry Fear. as one of my patients discovered. She told me that worrying had a direct effect on her health. These questions will help you to assess whether you are occasionally fearful. If we are continually fearful. many cancers and even our propensity to get colds.BALANCE YOUR EMOTIONS Worry and anxiety often affect the Stomach and other digestive functions. some forms of rheumatoid arthritis. It enables us to plan to deal with difficult situations. Fear protects us from danger. 3 Other signs and symptoms might include urinary problems. anxious or worried we will contract against non-existent threats or become ‘knotted up’ when going over and over our concerns. heart problems. ‘When I’ve got to get a lot done my guts will tighten up. Action Box Dealing with fear. If these feelings are more extreme than is warranted by the real danger or concern. Worry occurs when a need for support arises. Research carried out at Yale University into the effects of stress found that it had a significant impact on many gastro-intestinal disorders. swollen legs. It alerts us to threats and prepares us to take action in dangerous situations. Even if it was only a slight worry it all went straight to her guts. and on other diseases such as asthma. • • What kinds of situations make you fearful.

37. The normal stages we experience when we are going through the grieving process are: 5 Denial – It can’t be happening. They were tested two weeks after their bereavement and again six weeks later. 64 . The 26 bereaved spouses were more prone to illness during this extremely stressful period. 34. 46 and 74 may be especially helpful. 36. The study showed clearly that the immune system of those who were recently bereaved was severely depressed while that of the control group remained normal. Many of the exercises in this book can help you to deal with your feelings.4 Infections are not the only problems to follow bereavement. 26 bereaved spouses were brave enough to take part in a study into the effect of stress on the immune system.77 WAYS TO IMPROVE YOUR WELLBEING • • • • How often do you become fearful. Wellbeing tips 27. Bargaining – Trying to reverse the loss by offering exchanges. 30. A ‘control’ group made up of 26 people who had not been bereaved within the previous two years was also tested. 29. anxious or worried in a day? When you have these feelings how do you deal with them? Do you go over and over your concerns and fears for days or can you let go of them? Do you have any of the signs and symptoms listed in the section above? If you know your fear. The resulting suppressed immune system can cause cancer. anxiety or worries are affecting your daily life it may be an important signal that these emotions need to be dealt with. intestinal problems and many other conditions. Anger – Why me? It’s not fair. 25 Grief and sadness dissolve qi In 1975. arthritis.

dislike of speaking. Not all of these stages necessarily occur when we experience a loss. Or we may feel loss if a dream or something we might like to happen or have done never manifests. We know we feel grief and sadness if we continually have an empty feeling inside. or even when we lose something that is of value to us. we can injure our long-term health.BALANCE YOUR EMOTIONS Depression – Feeling of intense sadness. Acceptance – It’s going to be OK. Action Box Responding to grief and sadness We think of grief occurring when someone close to us dies. If we do not move on. Fortunately. The questions below will help you to assess your feelings of grief or sadness and whether or not you are moving on from them. such as a piece of jewellery or an article of clothing. a weak voice. We may feel grief when a relationship ends. listlessness or general weakness. • • • Do you regularly feel empty or sad? If you have these feelings how do you deal with them? What kinds of situations make you sad or bring on feelings of grief? 65 . easily catching colds. but loss can take many other forms. panic attacks. Some people are grieving when there is no obvious loss or they may be unable to move on from a loss that has occurred many years before. The feelings could otherwise stay inside and cause illness later on in life. poor concentration. counselling is now widely available for those who have undergone bereavement or other shock. and they can appear in any order. daytime sweating or palpitations. Once we are through this grieving process we can move on. Other signs and symptoms resulting from our qi being dissolved and becoming depleted include shortness of breath. and stay grieving.

43 and 74 may be especially helpful. ‘Joy’ is imbalanced when it manifests as overexcitement. soothe thy suffering ones. and all for thy love’s sake. In this case you may find many of the tips in this and other chapters useful. The other side of this ‘joy’ is unhappiness. bless thy dying ones. 28. We might wonder how joy could have any negative effects but Chinese medicine understands that any extreme emotion can cause illness. euphoria and agitation. If we experience sudden and overwhelming feelings of joy we can be left wide open. 33. joy can also be a cause of disease. 26 Joy slows qi down Although good feelings can be beneficial to our health. Someone may remain excessively joyful and overactive for long periods of time. It is possible to laugh and show joy to the world when inside you are deeply unhappy.77 WAYS TO IMPROVE YOUR WELLBEING • • Where in your body do you feel grief and sadness? Do you have any of the signs and symptoms listed in the above section? If you have had a recent bereavement then your grief may be a part of a natural healing process and it needs to be expressed. Or you may recognize that grief and sadness are affecting you and you are not dealing with these feelings. 37. Wellbeing tips 27. but eventually they can burn themselves out. She was shocked to realize that in spite of her cheerfulness she could not remember a single 66 . When learning about the Heart and its connection to joy she tried to think of past situations when she had felt joyful. We may temporarily feel wonderful but as a result our resistance to disease is lowered and we often feel low afterwards.’6 An extreme form of joy can occur in manic behaviour. shield thy joyous ones. If that dream of winning the lottery came true it might not be so good for our health! It is interesting to note that a prayer by St Augustine says: ‘Tend thy sick ones. O Lord Christ. rest thy weary ones. 30. 32. An acupuncture student I know always seems bright and cheerful and people often remark on it.

30. But continual agitation or overexcitement is not healthy and it may be a sign that you’re overdoing things and ‘running on empty’. Wellbeing tips 29. 27 Learn to take pleasure from the world During the Ming dynasty (1368–1644). and unable to settle? Are you ever able to be settled and peaceful with yourself? If you feel unsettled. 33. talking to a friend. 38. such as reading a book. confusion. • • • • Do you often feel ‘up’ or elated. find one that suits you and try it for a month. Underneath her external cheerfulness she realized that she felt quite unhappy.BALANCE YOUR EMOTIONS time when she had experienced being truly joyful. 32. and this in turn can enable us to have a long and happy life. 37. Signs and symptoms resulting from your qi being slowed down or unsettled include poor concentration. Wang Xunan. excessive restlessness or insomnia. Action Box Exploring agitated feelings We are all likely to feel unsettled and agitated at certain times. 40. stuffiness or pain in the heart region. a Chinese scholar. mania. 46 and 47 may be especially useful. where in your body do you feel it? Do you have any of the signs and symptoms listed above? If you think you are overexcited or agitated look through the exercises in the rest of this chapter. walking in the countryside.7 We can take pleasure in many simple things. suggested that we can stay contented by ‘taking pleasure from the world’. listening to 67 . feeling a warm breeze. The following questions will help you to assess your unsettled feelings and whether they are affecting your health. admiring beautiful paintings.

is to keep a journal. One patient who described herself as chronically discontented kept an appreciation journal for over a year. We might be grateful for intangible things such as having clarity of mind or that a friend wants our help. In the morning on waking. Another said a journal kept her difficulties in perspective. Action Box One way to help you to take pleasure in life. We might appreciate more concrete things – a bargain jumper bought in the sales or good film that made us laugh. We may be grateful to someone who listens to us or just be pleased that we’ve cooked a decent supper. In this journal write down three things each day in answer to the following questions. ask yourself: • • What do I appreciate in my life at present? What am I enjoying about my life at present? In the evening you can then ask yourself: • • What have I learned from today? What have I given out today? By doing this regularly you will soon start to see life from another point of view. Writing a journal can bring many benefits. on a daily basis. These are all opportunities to appreciate life.77 WAYS TO IMPROVE YOUR WELLBEING music or looking at beautiful flowers. One patient told me that writing kept her calm when disasters seemed about to strike. There’s always something we can take pleasure from even when things are really tough. She told me she’d learned three things: 68 . The things we note down and appreciate can be exceptional or more mundane.

’ We may once have regarded these as light-hearted sayings. while worry turns the hair grey. Most people have a good heart. It’s usually the small things that bring her real pleasure. Research carried out at the State University of New York found that laughter increased the levels of an antibody called ‘immunoglobulin A’. As a result she has become more satisfied and comfortable with her day-to-day life. 8 Other research has found that people who are optimistic are likely to be healthier later on in their life than those who are pessimistic. People with fewer antibodies were more prone to colds and other infections. which is found in the lining of the nose and helps the body to fight illnesses. Each man also took daily a mucus sample that was analysed for antibody levels. 28 Know the importance of humour Two well-known and much quoted Chinese proverbs state: ‘A person should laugh three times a day to live longer. however.BALANCE YOUR EMOTIONS Our difficulties always pass. One study began in the 1940s. The research found that the level of antibodies was higher on the days where the men had laughed a lot or good things had happened. Research has shown. while on bad days the antibody level was lower. 69 . laughing and keeping positive really are the secrets of good health.’ and: ‘A good laugh makes you ten years younger. describing how their day had been. The researchers asked 72 men to fill in a form every evening for 12 weeks. They then completed questionnaires each year and were examined by a physician every five years until the age of 60. Ninety-nine healthy and successful graduates from Harvard University filled out questionnaires that determined their level of optimism or pessimism.

77 WAYS TO IMPROVE YOUR WELLBEING Although all graduates were healthy when they left Harvard. the results showed that pessimism in early adulthood is a risk factor for ill health in middle and late adulthood. Stunningly. they are a good example of what you might strive towards in order to live happily. Always be kind-hearted – this will help us to gain pleasure from helping other people. Always be pleasant – if we are amiable when dealing with others we will bring happiness to them and ourselves. Always be cheerful – have a good laugh whenever possible.10 He recommended that we develop an attitude of looking on the ‘bright side of life’. • • • • Always uphold justice – if we hold fast to our integrity in all matters we will be clear about what is right or wrong for us. a Chinese scholar. To carry out all of these suggestions throughout our lives would be impossible. Of the 99. Those who were more optimistic remained in better health and were at their healthiest between 40 and 45. there was a less than 1 in 1. 70 . the more peaceful we will become. wrote about the ‘Six Always’ for maintaining a calm and cheerful state of mind. Action Box During the Ming dynasty Shi Tianji. What is being proved in the West has been known in Chinese culture for thousands of years. • • Always remain peaceful in mind – the fewer desires or hopes for personal gain we have. Nevertheless. 13 had died before the age of 60. If we always think about how others will benefit from what we do then we will have a tranquil mind and a clear conscience. Always be contented – although we can’t avoid adversity we can strive to remain cheerful when there are troubles.000 chance that these results were random – not even the statistical link between lung cancer and smoking is as strong as that! 9 We can see the power of a positive state of mind from the examples above.

Gently ask yourself. Think about the situation you are having difficulty with and imagine that you are going through it again. Gently ask yourself. Go back to your original feelings and notice if you feel differently about them. what is the truth of this situation? • • Now see things from the perspective of the other person. Play an imaginary film of what is happening. bewailing his fate. posture. You may have found new ways of dealing with the situation. how does this person experience me? You have now considered all positions. • • Find a quiet space where you can relax. the superior man seeks the error within himself and through this introspection the external obstacle becomes for him an occasion for inner enrichment and education. This distance allows us to understand our feelings better.11 An important factor in helping us to deal with our emotional reactions is the ability to temporarily separate ourselves from what we are experiencing.BALANCE YOUR EMOTIONS 29 Gain perspective on your emotions The Chinese oracle I Ching or Book of Changes is around 4. 71 . While the inferior man seeks to put the blame on other persons. facial expression. It contains some wise words: Difficulties and obstructions throw a man back on himself. Notice from your objective position both what the other person is saying and doing and how you are responding.000 years old. gestures and voice tone. It will literally enable you to find a new perspective on your situation. Observe how both you and the other person trigger each other’s reactions. • Now imagine you are looking at the situation from the point of view of a neutral observer. See what you saw when it was happening. hear what you heard and feel any emotions involved. Action Box This exercise is especially helpful if you are having difficulty dealing with other people. Imagine you are that person and can feel as they feel. Often we can then learn from what we have experienced and move on. Especially see the other person and notice their breathing.

We will find it very hard to see things from the other person’s perspective until we have seen the whole situation. suppress.77 WAYS TO IMPROVE YOUR WELLBEING When we are in conflict it can be easy to look at things only from our own point of view. rather than avoid. Our own viewpoint is called ‘first position’. It recognizes. 30 Become present to your bodily ‘felt sense’ ‘Focusing’ is a method that was devised in the 1960s by a professor from the University of Chicago called Eugene Gendlin. Now she feels able to let go of things – she can see the situation in perspective. One colleague told me that when she gets wound up she now stops herself and looks at the situation from a distance. deny or become overwhelmed by it. as Chinese medicine does. The viewpoint of the person we are with (and may be in conflict with) is second position. With practice it enables us to become present to our internal state. She only needed to practise this once or twice before finding it easy to do. When we Focus we find a bodily sense of what is going on and in time this process allows our issues to shift and resolve themselves from the inside. also sometimes known as the position of the ‘wise observer’. we might blame others for any problems. In this position. 72 .12 I have taught this exercise many times. As a result things don’t tick away inside her any more: she used to be like a time bomb waiting to explode. Some sessions used classical therapy and others used newer therapies. It is often from this position that we can get in touch with the truth of a situation and find useful ways of dealing with it. We need to look at the circumstances from a distance and this is called the third position. The importance of checking inside ourselves Gendlin and his colleagues studied thousands of tapes of therapy sessions in order to discover why some therapy sessions worked and others didn’t. that difficulties show up in our bodies.

Gendlin developed the Focusing approach in order to teach people how to check on their inner bodily feelings. paying attention to how you feel inside. As they went through the therapy they were checking inside themselves for the ‘rightness’ of what they were doing.BALANCE YOUR EMOTIONS As they listened they realized that people didn’t change because of the type of therapy they were having but because of something they were doing internally. Scan through your body. If you feel confused about something. 73 . You might find that there are a number of different feelings inside. If you are just interested in what’s going on inside yourself. Find what wants your attention Find a quiet comfortable space.13 When Focusing can be used You can use Focusing in many situations when you feel uncomfortable inside. For those who noticed what was happening inside themselves therapy was successful no matter what style of therapy they did. Notice any feelings of discomfort or thoughts that are nagging you. Notice the support of what you’re sitting on. For those who didn’t check inside it was not as successful. If you don’t know (but want to know) what you feel about something. Become aware of where your body already feels good or where it feels less clear. such as: When uncomfortable thoughts and/or feelings keep going round and round your head. When you’re feeling down on yourselves. How to Focus14 Step 1. for example.

Resonating Once a symbol has arisen. you may want to find out: 74 . you might allow a symbol to emerge. It is a neutral and compassionate state that is non-judgemental and accepting. Sit with this felt sense. Step 4. This may lead you to a deeper level. Sensing more deeply You may now want to sense the felt sense more deeply. notice how the felt sense responds to that symbol. As you do this you may notice that your bodily felt sense may shift and release a little. Being present is similar to what is called the third position in the previous exercise. The symbol can be a word. Symbolizing Once you are sitting with this unclear felt sense. a vague ache in your lower abdomen. Staying present may take practice. Step 2. a phrase. For example. Step 3.77 WAYS TO IMPROVE YOUR WELLBEING a sense of discomfort about an interaction with a colleague at work. to find an even deeper match between the felt sense and the symbol. Become aware of how closely the symbol fits or matches the felt sense. rather fuzzy and unclear sense of the whole thing. Get a sense of the one thing that most wants your attention. Become present to it. It is important not to become too merged or too distant from the issue you are focusing on. allowing it to form and letting it be there. Get a bodily ‘felt sense’ of the whole problem Do not enter into what you are focusing on as much as get a whole sense of it. Check inside for a feeling that this is the right one. a slight feeling of sadness in your chest. Step 5. Patience is needed here. a picture or a gesture and it will arise from within the felt sense. The bodily sense (called a ‘felt sense’) usually starts as a holistic. Go back and forth between the two of them until there is a satisfying sense of rightness – or at least as close as is possible at that time. This may take some time.

keep them clearly separated. Again. You could wait for a deeper sense of an answer. Allow your body to tell you when it is at a resting place and it is a good time to stop. this may take some time. If a question is answered quickly it may not be arising from the felt sense. for best results. When you wish to finish the session it is best to do so gently. You may want to say an internal thank you for all that has come to you in the session. Some people prefer to practise Focusing alone. Depending on what they are you may want to go through the steps above a number of times before you feel that the session is completed.BALANCE YOUR EMOTIONS What does it need? How does it need me to be with it? What is the worst of this? How does it feel from its point of view? Anything that arises should come from the felt sense rather than from your mind. Receiving and finding a place to stop Whatever changes have come to you. In time these steps may overlap. but initially.15 75 . while others find it easier to do this with a companion who can facilitate the process. If you want to explore more later on. There will be some moments in this process when there is more activity and other times when there is less. just receive them. you may wish to let the bodily felt sense know that you are willing to come back if it wants you to. You may not complete all the steps in one session but may still experience an internal change. Step 6.

77 WAYS TO IMPROVE YOUR WELLBEING Action Box The six steps of Focusing are: • • • • • • Finding what wants your attention. 76 . ‘What makes this so insufficient? ’ and he waited. Dealing with writer’s block A friend recently used Focusing when he was unable to write an academic paper. It was a match. You may like to find out about Focusing from the internet or a book. He said. He knew that this was what had been stopping him from writing. Symbolizing. The words ‘unclear’ and then ‘insubstantial’ arose but he knew these weren’t quite right. however. having stayed with the bodily sense. Resonating. The feeling inside did start to change. Getting a bodily ‘felt sense’ of the whole problem. he felt buoyant. He asked. ‘It’s now more like a brown muddy pool. It felt ‘almost as if there is nothing but a blank space in there’. haltingly at first. He didn’t feel up to writing the paper as he thought others were more knowledgeable and could do it better. Receiving and finding a place to stop. He felt a shift in his body indicating that this was important. This still wasn’t quite right but these descriptive words told him that he was on the right track. he had a ‘felt sense’ of something murky and unclear in his stomach area. As the hand-in time drew closer he grew increasingly stressed. he suddenly got the word ‘insufficient’. He felt a resonance between the felt sense and the word ‘insufficient’. or go on a Focusing course to learn more.’ Next the words ‘a mess’ came up. He felt a sigh of relief and his body relaxed. Sensing more deeply. and became clearer. Instead of feeling hopeless. He couldn’t get down to writing and found himself doing anything (including his tax returns!) to avoid it. In time. When he focused on the problem. He sat with it and described it some more. From the felt sense the answer arose.

They may discover something that seems very negative but they have a sense of relief. the Chinese word for ‘crisis’ is made up of two characters. and you learn from your circumstances. Funnily enough he now felt able to write. The next day my friend sat down and started to write the paper with ease. If we do something ‘wrong’. A simple procedure that can be used to develop this viewpoint is learning to ‘reframe’ whatever situations come our way. finishing it with no further hiccups. the wrongdoing can become something we can change next time around. By believing this. Mistakes literally become opportunities to learn and difficulties seen as opportunities for change. similar situations will bring up the 77 . Instead of feeling you are a person who does things badly. We might then find out that there is ‘no failure. the other meaning ‘opportunity’. Try repeating this simple sentence to yourself every time you are in difficulty: What can I learn from this? So. ‘What can I learn from this?’ the more we see ourselves in a positive light. If we do not learn from them. The more we ask ourselves. one meaning ‘danger’. Embedded within the Chinese language and culture is the belief that opportunity arises out of our difficulties.16 We feel better about ourselves as we begin to learn from our mistakes. ‘an error of judgement’. 31 Learn from your difficulties Interestingly. They feel better that it is now in their consciousness rather than hidden inside. can turn into an opportunity for greater understanding. only feedback’. Learning from past events helps us to resolve any emotional blocks resulting from them. we can start to feel positive about our ability to deal with any situation.BALANCE YOUR EMOTIONS This is very common when people use Focusing successfully. makes mistakes and is generally ‘not good enough’ you can become a person who feels good about who you are. This will in turn develop our good feelings about ourselves.

same feelings again and again. An emotional ‘pattern’ occurs. We may often blame other people who have said or done things that bring up these emotions, but the more we take responsibility for our lives, the more we realize that we are reacting because we have unhealed emotional wounds.

Action Box
Repeat this simple sentence to yourself whenever you are in difficulty: • What can I learn from this?

Remember that every difficulty can become an opportunity for greater understanding.


Use talking therapy

Linda Chih-Ling Koo, in her book Nourishment of Life about life in Chinese society, wrote that: The traditional family structure served to provide support for the individual. Personal secrets were frequently solely shared between siblings or cousins . . . between husbands and wives and between grandparents and children. These conversational and intimate exchanges allowed family members to release emotional tensions, to have disputes settled by a third party family member and to reaffirm their self worth because of the emphatic feelings expressed by their confidante.17 When we are angry, sad, fearful or grief-stricken there is nothing better than being able to talk to another person in order to release our deeply held feelings. Afterwards, we often feel much better just for having talked. The most important part of ‘talking therapy’ is to find a listener who will hear us without giving advice. Once our problem is out in the open and we feel heard, we may understand it better and it may recede on its own. 78


One patient told me that she finds it incredibly relieving and reassuring to know that someone else knows about her difficulties. It reduces the scale of the problem and puts it in perspective. Once she’s told someone about it and knows she’s been heard, the problem instantly feels more manageable and she can cope with it. Another patient said that when she’s feeling tired and the tiredness doesn’t get better after a rest, she knows there’s an unexpressed emotion that needs to be teased out. She often does this by talking it through with friends. Generally the problem then blows through easily. People in China often won’t talk to ‘strangers’ about their problems. In the West, where family ties are less strong, we may visit a counsellor or therapist. Alternatively, it may be enough to talk to a friend.

Action Box
Bear these points in mind when choosing someone to talk to: • • • • Make sure that you trust the person. If you suspect that they may give away your deepest secrets then you will be unable to open up to them. Only talk to someone you have rapport with and who can understand you. The person must be able to listen to you without giving you a ‘solution’. You may like advice sometimes. Make an agreement with the listener that they will only give advice or a solution if you specifically ask for it.


Use writing therapy

Sometimes it’s hard to talk about our problems, so why not write them out? Writing can help us to resolve feelings or thoughts that have become stuck in our consciousness – especially if we find it difficult to talk about them.



Action Box
Here is one useful way of writing about our feelings: • • • • • Find a place to write where you’ll be comfortable and won’t be disturbed. Write about your situation or problem for about 10–15 minutes continuously – don’t think about your writing style or grammar. Completely let go and say anything and everything you want. Explore the whole situation. Write about it objectively (what actually happened) as well as subjectively (your feelings from your point of view). Feel free to let out your deepest feelings. Don’t plan to show anyone else – it will affect your ability to say whatever you want – make yourself your audience.

After writing, you may feel relieved and immediately better or you may feel a little depressed or sad for a while. Don’t worry about any negative feelings – they’ll pass within an hour or two and are likely to be replaced by a new perspective on your life. You can keep what you have written in the form of a journal or diary. Alternatively you can throw the letter or writing away or even make a ritual of burning the paper to show you have cleansed the problem from your psyche.


The importance of having positive goals

Buddhist monks who meditated in the Tien Tai mountains in the Shixuan province of China hundreds of years ago had a specific method of dealing with their negative emotions during meditation. If negative thoughts came into their heads while they were meditating they would become conscious of these thoughts – then think of something that was opposite.



For example, if they were thinking negatively about someone, they would find something about them that was positive, or if they were thinking about something that was a problem for them they would try to imagine it solved in the future. By doing this they could once more find tranquillity in their meditation.18 Like the Tien Tai monks, we too can find ways to retrain our mind to think positively. One way of doing this is by constructing positive goals for ourselves. If we listen to the recurring thoughts that go through our heads we will find some that come back persistently. These could be thoughts such as, ‘I’ll never get what I want in life’, ‘Don’t trust anybody – they’ll only let you down’, or, ‘I always fail at everything I do’. Negative thoughts tend to become self-fulfilling prophecies, bringing with them emotional turmoil and possible ill health. Sometimes just one negative thought can be at the root of many negative experiences but we may be unaware of the thought. For example you may think ‘The good times will all go wrong’, and as a result you notice that every time you are enjoying yourself or doing something successfully you feel anxious and unsettled but don’t know why. You may often be aware of your negative thoughts but find it difficult to stop them. If you are aware that you have a recurring negative thought, it can be useful to try to turn it into a positive outcome or goal.

Six steps to constructing a positive goal
Our world is a manifestation of our thoughts. If we think negatively we will have negative experiences in our lives; if we think positively our life will become more positive. Recognizing our negative thoughts is the first step to translating them into something more positive. Sometimes we already have an idea of what we want, but wish to fine-tune it. Setting the goal and repeating it to ourselves will enable us to imagine what it will be like when we have what we want.


These are the golden rules to help us to construct a positive goal. 1. Keep it in the present. Rather than saying, ‘I will be successful’, it is better to say, ‘I am successful’. If this sounds too strong we might soften the sentence by saying, ‘I allow myself to be successful’. If the goal is not stated in the present it will continue to be in the future so will probably never happen. 2. Keep it positive. Do not construct a sentence that contains a negative word such as ‘not’ or ‘no’. This is because the mind does not translate a negative word. The mind always thinks in pictures. For example, if we say, ‘I don’t have insomnia’, we can’t picture it. On the other hand if we say, ‘I allow myself to have deep and nourishing sleep at night’, we can picture ourselves deeply asleep at the end of the day. Keep it simple and achievable. A goal that has too many parts becomes complicated and is less likely to manifest. For example, if we say ‘I allow myself to have a good job, a house, a car and a good relationship’, we are diluting the possibilities of achieving any of these things. If we stop to think about what’s behind wanting these things and realize, for example, that we expect them to bring us contentment and peace, then it might be better to say ‘I have the things which bring me contentment and peace’. It is then more likely that we will get what we want rather than what we think we want. Put yourself in the goal. If you have a picture or sense of yourself achieving the goal it is best that this shows you having achieved it, in order for it to manifest. For example, if you want to buy a new pair of trousers it is best to see yourself wearing the trousers. If you see the trousers but you are not wearing them they might be in a shop waiting for you but you might never find them! Focus on the end result not on the process of doing it. Staying with the example above, if you imagine yourself shopping for trousers, you might wander around the shops all day but never find the pair of trousers you want. On the other hand if see yourself wearing the new trousers you are more likely to get the outcome you desire.





As you go over your goal it is useful to imagine what it will be like when you have it. • • • • • • Keep it in the present. The person of your dreams might live in another country. Think carefully about your goal and choose the wording with care! Once you have completed the six steps above. you state ‘I allow myself to meet the person of my dreams’. 83 . Once you have constructed your outcome consider what might happen if you achieved the goal you desire. Focus on the end result not on the process of doing it. Think about both the negative and the positive implications. Put yourself in the goal. you will have constructed a positive outcome for yourself. as vividly as possible. this might have many unwanted repercussions. To further fine-tune your goal you can take it one step further. If. for example. Keep it simple and achievable. You might remember it by repeating it to yourself or writing it down. Action Box These are the golden rules to help us to construct a positive goal. Release your negative thoughts Sometimes we construct a positive goal but find that our mind is still holding on to an underlying negative belief. continually be unfaithful or have some bad habits you didn’t predict. Consider what might happen if you did get the goal you desire.BALANCE YOUR EMOTIONS Once you have constructed your outcome: 6. Keep it positive.

and as a result the emotional feelings then become less intense. ‘I allow myself to have the perfect job for me’. Then consciously release it from your mind. Picture once more how it will be when you have this goal. 84 .77 WAYS TO IMPROVE YOUR WELLBEING For example. for example. You can welcome this thought and say to yourself. including joy and good feelings. but I’m choosing to let this thought go’. grief and sadness. you may have constructed a goal. Repeat the procedure until the negative thoughts are cleared. We can remain feeling tense and frustrated or on the brink of tears. Physical activity allows the energy to move again. Stuck emotions cause the qi to stop moving inside us. Check for any thought that comes up that is contrary to you having what you want. You then imagine what it will be like to be working in the perfect job and make it as real as possible. Welcome the thought. Action Box The following is a way of releasing negative thoughts you are holding on to: • • • • Think of your positive goal and imagine what it’s like to have it. ‘I won’t be able to – there are no jobs in this town’. and repeat the process until you feel confident that you can have this goal manifest in your life. but the emotions most often held back are anger. ‘I acknowledge that I think I won’t be able to find the perfect job as there are no jobs in town. 35 Release your blocked feelings Expressing your emotions Blocked emotions often occur if it is difficult or inappropriate to express them when they arise. Acknowledge that you have the right to have your goal and release the negative thought. All emotions need to be acknowledged. Check to see if any thoughts are coming up that are contrary to this.

if we can find a place where we can cry. but we do know that we are not moving forward in life. not feeling respected or feeling unloved. Move your emotions with activity Activity can be anything: going for a run or a vigorous walk. physical activity can also help us to clear stuck emotions. This would allow them to release their pent-up feelings so that the stuck qi could begin to circulate again. or beating a cushion with the fists. scream. Banging on drums can also be a useful way of releasing feelings. In this case. cry or talk to no one in particular. shout. Dealing with the root cause Clearing emotions can be an important release. The workers can hit it to release any frustration – then continue with their work in a more positive frame of mind! To induce unshed tears we can watch a weepy film or read a moving book. I have heard that some workplaces in Japan even have a punch-bag outside the washroom. We may not realize that we are bottling up our feelings. After several minutes they felt more relaxed and calm and equilibrium was restored to their systems.BALANCE YOUR EMOTIONS In part of Taiwan an interesting method of expressing emotions was developed. skipping or even jumping up and down or stamping the feet. For some it can be difficult to readily let the feelings out. As we start to cry we can free up the stuck tears and sadness.19 If emotions are stuck inside us we can try this method to release them. We can be angry for many reasons: not feeling appreciated. Forgiveness can be an essential ingredient for resolving anger – otherwise it may never be fully cleared. playing tennis or other racquet games. shout. Individuals would go to a secluded spot in the early hours of the morning and laugh. feeling frightened. scream and generally release our emotions. but they will recur unless we also deal with the underlying causes. 85 .

She described to me how she used to grab anything for her meals. An alternative choice may be to go to visit an acupuncturist. She also takes much more warm food instead of just grabbing a sandwich. Although she now feels different. she also knows that she needs to look after her lifestyle to remain healthy. Before she had acupuncture she didn’t feel close to her children and always used to push them away. Skip. Now one week before her period she only feels a little stressed. jump up and down or stamp the feet. 36 Get help when you need it You may feel too unwell to deal with your emotional condition on your own. herbalist or another practitioner of Chinese medicine. and drinks more water and less coffee. She says that having treatment changed her outlook completely. Play tennis or other racquet games. One patient. Since having treatment she feels new love and closeness to them.77 WAYS TO IMPROVE YOUR WELLBEING Action Box Activity can sometimes be a useful way to release blocked emotions. Her marriage is also stronger. found that acupuncture changed every area of her life. but they will recur unless we also deal with the underlying causes. Before having treatment she described how she often got ‘uppity’ with her husband and that this was worse when she was premenstrual. In this case you may choose to seek the support of a counsellor or therapist or find other professional help. Now she stops and gives herself a break rather than eating on the run. • • • • • Go for a run or a vigorous walk. She says she notices that things taste 86 . aged 39 with three children. Bang on drums or beat a cushion Use a punch-bag! Remember that clearing emotions can be an important release.

Action Box Sometimes we need the additional help of a practitioner. She says: ‘It’s given me so much confidence I can walk into a room and not give a damn. The healthier we become. 87 . we feel strong enough to find new ways of dealing with life events instead of reacting from our negative patterns. We know that when a baby is sick it cries and becomes fretful or irritable. If we are unhealthy. allowing us to become healthier physically. In the same way we become easily upset or irritated when we are unwell. the better we can deal with any new difficulties. If you aren’t coping well with your emotions an alternative choice may be to visit an acupuncturist.BALANCE YOUR EMOTIONS better and there’s an amazing difference in her skin and hair.’ When we are ill. our emotions easily become out of balance. herbalist or another practitioner of Chinese medicine. When we are healthy. Chinese medicine treatment positively affects our qi. we are often at the mercy of the emotions we feel. mentally and spiritually. She also walks as much as she can.

This relaxation time is spent socializing with friends. Rest and Exercise The balance of work. playing with the children. Cycling gives them vigorous exercise and is a healthy way of getting to work. Like people in Mediterranean countries. office workers put their heads down at their desks and the elderly doze on roadside seats. About two-thirds of the day is spent working and one-third relaxing. Workers fall asleep in their carts. As well as this lunch-break siesta. thousands of Chinese people join the bicycle ‘rush hour’ in the morning. These exercises are designed to exercise the mind as well as the body. Later. rest and exercise. Those not out in the parks may be exercising inside their homes. reading or taking the midday nap described above. After lunch and a rest they are ready and fresh for work in the afternoon. Most people have their own favourite healthy routine and their practice prepares them for the day ahead.4 Adjusting Work. rest time is also taken after work. In the early morning large numbers of people go to the parks to practise tai ji quan or qigong 1 exercises. rest and exercise When I was in China I was fascinated by the way people work. the Chinese people know the benefits of a long break for lunch. it’s common for them to take a short nap after they’ve eaten their lunch. in the middle of the day. 2 Having exercised. 88 . having a gentle walk. In urban areas. Some of this rest time is spent unwinding before going to bed. many Chinese cycle to work.

Chinese medicine tells us that we need to alternate our work. relaxation and exercise and to get enough sleep. In this chapter we will consider our work. When activity and rest in our life are out of harmony we may become discontented. 89 . Yin and yang describe two energies in our lives that are constantly interacting. warm and moving in nature. cool and calm. The hours before midnight give them their most nourishing sleep. Yang is active. tired and unhealthy.ADJUSTING WORK. Figure 2. Finding a routine that balances these aspects of our life will enable us to become healthier and more contented with our lives. Although these two energies are opposites they also depend on each other. while yin is passive. or yin. They then rise early in the morning ready to exercise. sleeping habits and how we exercise. relaxation. The yin–yang symbol. Many Westerners have lifestyles that are out of balance. Others have a lifestyle that is underactive and static. REST AND EXERCISE Chinese people tend to go to bed fairly early. 37 Balance yin and yang in your work and rest The Chinese concept of balance comes from the famous yin–yang symbol shown in Figure 2. At least eight hours of deep sleep is strengthening to the organs and replenishes the reserves of energy. Some are mentally over-stressed or physically overactive – their lifestyle is too yang.

Work can become a sort of addiction and we may feel guilty about stopping and resting. As well as paying for the mortgage and other expenses. in order to have more time to work harder. exercise and sleep within each 24-hour cycle. Staying late at work and eating meals on the run has become part of the work ethic. Any extreme is unhealthy and is better avoided and replaced by a more balanced routine.77 WAYS TO IMPROVE YOUR WELLBEING Ideally we need to balance our work. This means not working for weeks at a time without a break. Many people overwork in ways they never did before. Or you may spend time feeling exhausted and inactive then over-ride this with frenetic activity and staying up too late in order to catch up. while others have a mixture of underactivity and overactivity together. We may also be combining this with juggling childcare. A yang lifestyle As success becomes ever more important. Let’s take a closer look at overactivity and underactivity. We are not making time to look after our health. You may drive to work when you could walk. health can become less important. Action Box Is your life is too yang and overactive? Do you: • • • • • Work through your lunch-break without stopping? Over-ride feelings of tiredness and carrying on working? Feel obliged to work late? Go back to work before you have fully recovered from illness? Continually juggle so many things that you never stop? 90 . ‘work’ for some people is a source of status and self-esteem. Some people have a lifestyle that is either too yin or too yang. Others fear losing their job or missing a well-deserved promotion if they are off sick. relaxation. nor over-exercising until we are exhausted.

but still only 5% achieved the recommended daily level of physical activity.000 children in south-west England. A yin lifestyle While overwork is on the increase. Overall. Perhaps you sit at a computer every day. Boys were slightly more active. We need to create time to exercise. you are probably in the habit of overworking. physical work has now largely been replaced by desk jobs. For adults. This inactivity can easily lead to weight gain and the vicious cycle of increased sluggishness. . Suggestions Make time to look at your daily routine. To be healthy and stave off the risk of obesity and related conditions such as diabetes. and it may be difficult for you to slow down and take notice of your health. . drive to work and when you get home feel too tired to do anything and just sit and watch television. It is a sobering thought that children’s activity levels peak at around age 11 and decline sharply during adolescence. Startling research shows that even children are increasingly less active than they once were. Research carried out in Bristol tracked the health of more than 14. Book at least a small amount of rest time into your day. Check that you’re getting enough rest. youngsters are recommended to take an hour a day of moderate to vigorous exercise. see wellbeing tips later in this chapter. 3 It found that fewer than 1 in 200 of 11-year-old girls get enough exercise.5% of children do so. only 2. breaks at work and time to nourish yourself.ADJUSTING WORK. exercise is on the decrease. (For more about this. REST AND EXERCISE If you answered ‘yes’ to three or more of these questions then stop .) 91 .

but try to put time aside out of working hours to take some activity. In this case visit a practitioner of Chinese medicine for specific advice.77 WAYS TO IMPROVE YOUR WELLBEING Action Box Is your life is too yin and static? Do you: • • • • • Spend a large proportion of the day sitting? Feel tired even though you’ve been inactive? Drive to work when you could cycle or walk? Exercise less than once a week? Often feeling sluggish and a bit depressed? If you answer is ‘yes’ to three or more of these questions. It ends when the body’s energy has been restored. Chronic fatigue or postviral syndrome is on the increase in Western society and this will continue until we go back to the convalescing habits of our predecessors. Note: If you have had a virus from which you have never recovered or if your energy is extremely depleted then the above advice does not apply because you may have a post-viral condition. We ignore our body messages at our peril. This period begins when symptoms of the illness have disappeared. then you need to assess ways of bringing exercise and activity into your day. By taking time to recuperate we prevent other more serious conditions from occurring. 38 Convalescence – the forgotten secret Convalescence is the time of recovery when the body regains its strength and health. yet the body still feels weak and tired. Also read wellbeing tip 38. It used to be a normal stage of recovery. Suggestions You may not be able to take exercise while you are working. 92 .

Had this patient known to rest when she was initially ill she thinks she would be healthy today. This can be the beginning of a post-viral condition. My body did compensate and I could keep going but I was “running on empty”. ‘The final straw was having a hysterectomy and not resting for long enough afterwards. aged 30. A benign lump was found on her spine but she went back to work before she’d even been signed off. and they may go back to work before they have fully regained their health. She had periods of overworking for eight years in a demanding and stressful job in education. When she became ill with glandular fever she did not realize the importance of rest and kept working. ‘This time I took March to October off work. In an extreme situation the whole system can give up and the body is unable to work at all. with the result that the body can become so weak that it can’t throw the infection off. became ill and didn’t convalesce. One patient. A patient aged 45 is typical of this.’ During this time off she reassessed her lifestyle and decided to change her stressful job. If we are overworking that message can be that our body wants us to stop. REST AND EXERCISE Becoming ill always carries a message with it. Now she realizes that she should have been resting. ‘If I was away no one else would do it. overworked.’4 When we are ill we easily become tired because our body tells us it needs to rest in order to recover. Many of us have lost touch with these messages and no longer realize the importance of convalescing.’ Later she became ill with breast cancer. 93 . Another common pattern is that people continue to work hard with the remains of an infection or virus in their system.ADJUSTING WORK.’ She was also encouraged to exercise while still ill. ‘I thought I was indispensable! I think I depleted my energy even more in a negative way. I never recovered and got ME. It is increasingly common for people to feel guilty if they take time off work through sickness.

which prolongs recuperation time (see Chapter 5). Sometimes changing your job may turn out to be the best decision. Take note of how much you can exercise and how much you need to stop and rest. 39 The positive effects of fulfilling work Is your work enjoyable and worthwhile? If we have a job that we enjoy doing and find fulfilling then this has positive effects on our health. make sure you eat healthily during the time of convalescence. 94 . A small amount of stress can be stimulating but extreme stress will drain our internal resources. Looking after your lifestyle may enable you to find more fulfilment from your job. Even if you don’t like your job. • Remember that susceptibility to further illness and infection is very high after you have been ill. try to bring as many nourishing activities as possible into your day to lift yourself. Don’t exercise while you’re ill – especially if you have an infection. While convalescing you may find that even mild activity tires you mentally and physically. Exposure to the elements can result in further infection. A small amount of exercise can sometimes be helpful but be aware of how your body responds.77 WAYS TO IMPROVE YOUR WELLBEING Action Box Consider these aspects of convalescence • Next time you have an infection don’t go into work and spread it to others. Use ideas from this chapter or from Chapter 3 on emotions. The healthier we are and the better we feel in ourselves. Feeling healthier should enable you to make the right choice. • • • As well as resting. Unfulfilling or very boring work may also have negative consequences on our health. You might choose to use the time that you take to convalesce to examine why you have become ill and make any changes necessary to prevent further illness. • If you are severely ill take plenty of time off so that your body can regain its strength and health. Rest for the time you’re infectious then take one more day off to recuperate and regain your strength. the more we can enjoy what we do and feel less stressed by it.

Now let the smile travel downwards into your internal organs. Some of these practices. Others will also respond to the good feelings activated by this internal smile. 5 It found that many unhealthy lifestyle practices affected a person’s wellbeing. It could be a beautiful picture. keeping the feeling generated by the internal smile. in a stressful meeting or when studying for exams. Allow the smile to travel all the way down to your belly and feel the stability it gives you. Carry on with what you are doing. as were others such as physical inactivity. was the effect of an irregular lifestyle. however. • • Sit with your back straight. • • • • Allow the smile to shine out of your eyes. such as tobacco and alcohol intake. It relaxes and rejuvenates the internal organs and helps us through any tense situation. The biggest surprise. were obvious. Action Box Practise your inner smile This well-known Chinese exercise takes only a few minutes to do. relaxing music or a good feeling generated by some enjoyable event. This exercise can be done at any time – in the office.ADJUSTING WORK. It will make any difficulties easier to cope with. REST AND EXERCISE One way of dealing with stress and generating good feelings is called practising your inner smile. Imagine something that will make you smile. Notice the feeling of relaxation generated by the internal smile. As you think of it allow yourself to smile internally – it doesn’t have to be visible – only felt by you. 40 Keep your life regular We are generally creatures of habit and it is better to have a habitual lifestyle than to live a chaotic one.000 people from the 1960s to the 1990s at the University of California School of Public Health backs up this up. A study carried out on 7. Someone who was teetotal and didn’t smoke 95 .

bronchitis. Besides not smoking or drinking alcohol. Having a good breakfast. asthma. Action Box A practical step to help you to lead a regular life is to make modifications that are so simple that they easily become habitual. keeping our lives regular could make a lasting difference. but without becoming rigid as there will be some exceptions in certain circumstances. Getting regular moderate exercise. . Chinese medicine stresses the importance of balance in everything we do. If you find you are getting benefit from them you will naturally integrate them into your life and do them regularly. go to bed at a regular time or set a time to have your lunch or evening meal. 41 96 Points to relieve smoker’s cravings We all know that smoking is associated with many illnesses including lung cancer. Getting enough sleep. Stick to this time. Research shows that being a non-smoker has a significant effect on our longevity and wellbeing (see wellbeing tip 40 above and research on page 95). Eating so as to maintain a moderate weight. heart disease and emphysema.77 WAYS TO IMPROVE YOUR WELLBEING was still more likely to die prematurely or to suffer from disabling illnesses if they had irregular habits such as eating between meals. some of the regular good habits that were found to affect a person’s wellbeing were: Eating regular meals. having irregular sleep or skipping breakfast. The researchers came to the conclusion that a regular lifestyle is one of the main ways we can maintain our health. For example. While not wanting to become rigid.

97 . Lightly press or massage one of the four points in Figure 3 if you feel a craving. whichever one helps to relieve the craving most. while driving. Whatever way you choose. REST AND EXERCISE Much help exists to support you if you want to give up smoking. The end tip of the base of the sturnum. hypnotism and nicotine patches. or a combination of many other situations. after eating. Massage points for relieving cravings. when you are upset. including books. They can also apply to any other addiction. can be extremely beneficial. You can massage to relieve cravings while you are giving up. Figure 3. On the mid-line of the sternum and level with the nipples. Acupuncture. Action Box Questions to ask yourself before giving up smoking These questions may be useful if you are thinking about giving up smoking. using points on the ear.ADJUSTING WORK. On the mid-line of the throat just below the Adam’s apple. Ask yourself the questions in the Action Box to help yourself prepare. • • Do I really want to give up smoking? No treatment will work unless you are really motivated to give it up. On the mid-line and one-third of the way down the sternum (the flat bone at the centre of the chest). you must be ready to stop smoking. In what circumstances do I smoke? During tea breaks.

Daily housework was also a fairly active occupation. takes her dog for a walk in Richmond Park for 40 minutes a day. ‘it gives me a break’ or ‘it stops me feeling frustrated’. Having a realistic date in the future helps you to plan ahead for how you will give up. When will I be ready to stop? Decide on a ‘D’ day. says she both cycles and 98 . Our habits have changed dramatically.’ • • What benefits will I gain from giving it up? For example. while today we drive even short distances. ‘chewing gum’. Alternatively you may be ready to stop immediately. who is in her 40s. ‘I’ll smell better’. . Cycling or walking to work was also the norm at one time.’ Judy. No one would want to go back to the days before labour-saving devices such as vacuum cleaners and washing machines. . Gill. Margi. Bring exercise into your life There are many different ways to bring physical exercise into your life. but if we did. ‘going for a walk’ or ‘giving myself a treat such as . There’s a certain briskness in my step and I walk up a hill for extra exercise. 37. ‘breathing exercises’. ‘I’ll save money’ or ‘I’ll prove that I have will power’. we would certainly be more active. ‘It’s the one thing I absolutely always do twice a week regardless of how busy I am. Your answer may be one or a combination of these. 49. activities such as ‘relaxing with a book’. what can I do to replace it? For example. Labouring and farming jobs once involved a lot of physical work which has now been replaced by machinery. ‘it’s just a habit’. ‘it relaxes me’. ‘I won’t cough any more’. • Knowing what smoking does for me.77 WAYS TO IMPROVE YOUR WELLBEING • What do I get from smoking? For example. ‘it warms my chest’. ‘Walking doesn’t sound exciting but my tension levels abate. goes horse-riding.’ She’s done it for the past six years and finds it really good for relaxing her and switching off her mind. 42 Exercise while you work In the past people used to exercise while doing their daily work or travelling to or from work more than they do today.

has a special section on walking. Gardening. promotes digestion and calms the mind.944 middle-aged British civil servants. exercise has been proved to decrease the risk of heart disease. It points out that walking relaxes the muscles and tendons. Before I’d look at a hill and think. Cycle to work. Lao Heng Yan.6 Regular exercise throughout your life can also help to prevent osteoporosis. Choose carefully. oh no! I would never exercise as I thought it was too much effort.9 99 . strengthens the limbs. ‘For a period of my life I was really tired. Park some distance from the office and walk.ADJUSTING WORK. and whatever you choose. the Lao. 8 43 Walk your way to health A famous Chinese text.’ Action box Try these ways to bring exercise into your daily life: • • • • • • Jog to the shops. An exercise video may also help you to structure a routine. Walk upstairs rather than taking a lift.7 In addition. But once I started I could do it easily. REST AND EXERCISE walks. She doesn’t have a car and is fitter now than she has been for years. In 1980 a questionnaire evaluated the daily physical activity of 17. Go out dancing. depression and tension. make it enjoyable! Studies have found that regular exercise helps to improve your energy and significantly lower levels of anger. It was found that the incidence of heart disease was 50% less in those who had a more active lifestyle. Eight years later a follow-up survey was taken.

This gives us qi to use in our daily life. Harvard Medical School and Brigham and Women’s Hospital. boosts your mood and lifts depression. even intensity caused people to burn fat and lose weight. cuts the risk of strokes. helps to control blood glucose in type 2 diabetes.488 female nurses who were aged between 40 and 65 in 1986.77 WAYS TO IMPROVE YOUR WELLBEING Modern research backs this up.13 Studies show that walking slows the ageing process.16 100 . The second is in the ball of the foot where there is an acupuncture point (see page 103) that is stimulated.11 Other studies have found that the effects gained from walking can be accumulated throughout the day and just 30 minutes a day can reduce blood fats and increase the body’s ability to burn fat. Walking was just as beneficial to the women’s health as other more vigorous exercise.14 From a Chinese medicine perspective.12 In fact three 10-minute walks can be as effective as one continuous 30-minute session and can also reduce stress. There are two ‘gates’ in the feet that are affected when we walk. The study was carried out on 72. walking stimulates the movement of qi in our body and gives us energy. reduces cancer risks and improves cancer survival rates. The first is in the heel and lies towards the centre and rear of the heel. tension and anxiety. Putting pressure on the ball of the foot allows qi to flow from the earth up into our legs and body. prevents coronary heart disease. MA.15 As we walk on the heel qi naturally falls down and through our body into the earth. Boston. Women who become active later in life also have a lower risk of heart problems than those who remain sedentary. The results showed that women who walked for three hours per week at a brisk pace were 30–40% less likely to be at risk from heart problems than those who didn’t exercise. This helps to clear blocked or stagnant qi. A study at Loughborough University found that walking at a low. compared walking with vigorous exercise in relation to the incidence of coronary heart disease.10 Another study. conducted by the Department of Medicine.

Walk from heel to toe in flowing movements – the two energy gates described above will be activated when you walk this way. An old Chinese saying claims that ‘to sleep well is better than to eat well’. An intriguing study of 8.18 It rightly asserts that even nourishing food and tonics cannot replace the role of sleep. found that those who slept for seven to eight hours a night had the lowest risk of cardiovascular-related problems. Nowadays feeling tired all the time is quite common. who were followed over a number of years. 101 . Look ahead as you walk. Do not lean too far back or forward – walk upright. REST AND EXERCISE Action Box Ten useful tips to help you to walk to health17 • • • • • • • • • • Don’t take a big stride when you walk – walk at a natural pace. Swing your arms as you walk – bend your arms and let them swing to counter balance your leg motion. Don’t allow yourself to become dehydrated. Wear comfortable shoes that fit correctly – there is no point in walking in shoes that are too tight or don’t support your feet. If you are constantly exhausted. 44 Sleep – the best natural cure Having a regular seven to eight hours of sleep each night is important for our overall health. layered and made from natural fibres that can breathe.000 people aged 35 to 55. The less sleep the greater the risk. Your eyes should focus about 20–30 yards ahead. Don’t let your arms cross the centre line or come up further than your chest. Enjoy your walking! Give yourself a rest when you need it and take note of the 70% rule! (see page 114). Wear the right clothing – it should be light. Drink at least one cup of water every 20 minutes. are you getting enough sleep? Sleep eliminates fatigue and restores health.ADJUSTING WORK.

Watching television.19 The results of these studies will not surprise those who practise Chinese medicine. • • • • Cultivate going to bed at a regular time each night – even if you don’t immediately fall asleep. Sometimes the best ‘cure’ for our illnesses is to go to bed and sleep until we are better. Chinese medicine suggests that before sleeping we should ‘first relax the heart’. If our qi has become weakened from ill health. Remarkably it was found that short sleepers of six hours or fewer or those who consistently slept for a lot more than nine hours were 30% more likely to die prematurely. We all become ill and tired at times. Although about eight hours of sleep may be normal when we are well.77 WAYS TO IMPROVE YOUR WELLBEING Another earlier study found that less sleep was associated with all causes of death including cancer. This means that we should avoid going to bed excited. Don’t engage in stimulating activities before bed. Action Box If you have difficulty sleeping There is nothing worse than tossing and turning and being unable to sleep. If we don’t get enough rest and sleep we will not replenish our qi. nervous or overstimulated. Cut out caffeine-based stimulants such as coffee and tea. During the night our qi withdraws inside us and nourishes our organs. and this sleep has seemed to trigger their recovery. or heart disease. with only breaks for meals. Buy decaffeinated drinks or drink herbal teas and water. Don’t eat late at night – you will go to bed still digesting your food. If we feel like sleeping for long periods this may be our body telling us that we need to rest in order to recover. Here are some suggestions to help you sleep better. when we are ill it is important to rest for longer. I’ve known people who have slept for several days. stroke. reading exciting books or vigorous activity are all stimulating and keep us awake. In time we will be drawing on reserves and depleting ourselves. 102 . rest will replenish it.

especially at the acupuncture point in Figure 4. causing difficulty sleeping (see page 23). Massage your feet.ADJUSTING WORK. 45 Sleep in a healthy posture About one-third of your life is spent sleeping. If you are what the Chinese call ‘Blooddeficient’ you may feel unsettled inside. thus inducing a calm mind. If you have chronic insomnia and these suggestions don’t help. REST AND EXERCISE • • • Do a relaxation exercise (see the relaxation exercise in the Action Box on page 109). To enable you to get the greatest health benefits from sleeping it is important that you sleep in a good posture 103 . For more on insomnia see page 203. consider whether your diet is deficient in ‘Blood’ nourishing food. Massaging this point helps to bring excess energy from the head to the feet. visit a Chinese medicine practitioner. Figure 4: Massage feet here to induce sleep. In addition to following the suggestions above. • The Chinese medicine classic Han Shou Yao Yan says: ‘It will be much easier to go to sleep if one washes one’s feet in hot water before going to bed. thus calming the qi and helping us to sleep. or use a relaxation tape.’20 This is another way to bring qi from the head to the feet. Meditate or do a gentle qigong exercise before bed.

which can cause neck problems and headaches. This posture also allows our qi to circulate freely. Many long-term joint problems can develop from sleeping in awkward positions with joints tensed. The right hand can be placed under the head for a pillow and the left hand rests on the thigh.77 WAYS TO IMPROVE YOUR WELLBEING and are relaxed. Some qigong practitioners suggest lying on the back so that the spine is straight and the body is unobstructed. 46 104 Take a ‘power’ nap Most Chinese people have a short rest. Don’t use a pillow that is too high or firm. the elderly . after their lunch. In this position the heart is high up and does not get constricted. Office workers will put their heads on their desks. The liver. which could mean you are sleeping with your neck in a bad posture and constricting the blood flow to the head. Figure 5: Correct sleeping position. usually for no longer than half an hour. which Chinese medicine says ‘stores Blood’. Action Box Try lying in this position when you sleep. and even affect the eyesight. Another traditional position is to lie on your right side with the top leg bent and the other leg straight. is lower down and hence receives more blood.

They began to prefer to take a nap in the middle of the day. People who were allowed to sleep without restriction developed an interesting pattern. Workers doze in their carts while others sleep in their cars. In contrast. This literally means ‘to be asleep while present’. the rest left them refreshed and ready for the afternoon. of course. What’s more. In Japan dozing anywhere is allowed and it can even be done in business meetings – in the West. 23 105 . those who napped for one hour responded progressively faster and more accurately in the third and fourth sessions.ADJUSTING WORK. These include who is allowed to do it – only those high up or low down in a company – and also how to do it – you must remain upright to show you are still socially engaged in some way. carried out at Harvard University. Studies confirm this to be beneficial. Inemuri is viewed as exhaustion from working hard and sacrificing sleep at night – so some even fake it to look committed to their job! Strict rules apply to inemuri. After the rest they are refreshed and can work with renewed vigour. volunteers who took a 30-minute nap after completing the second session showed no ensuing performance dips. 22 A nap (or a good night’s sleep) often leads to breakthroughs in learning or may enhance a person’s capacity to learn new things. In Japan a nap taken during the day is called ‘inemuri’. Although they didn’t always sleep. Research suggests that an afternoon nap could be more in tune with our natural biological rhythms than just one long sleep at night. college students were challenged to detect subtle changes in an image during four different test sessions on the same day. REST AND EXERCISE sleep on outside seats. this would be unacceptable. 21 In another study. The scores of the participants who didn’t nap declined throughout the final two sessions.

position and associated factors that help to induce the best sleep. Or you may prefer to take naps regularly even if you get a full night’s sleep just because it improves your feeling of wellbeing and vitality. ‘In order to rest I now timetable in my relaxing time and time off. 47 Make time for rest and relaxation Relaxation is as important to our health as sleep. If you regularly nap you may develop a good idea about what duration works best for you as well as the best environment. The pace of life in the 21st century is increasing all the time. and have a sleep during your lunch-break. if you regularly don’t sleep well at night and are drowsy at work.77 WAYS TO IMPROVE YOUR WELLBEING Action Box Everyone has different rhythms so it is impossible to recommend how long you need for a nap. Notice what effect a nap has on your daily life. making it difficult sometimes to make time for rest. She also looks at the balance of her working days compared to rest days and factors in time for herself – especially as she does lots of weekend work. you might try to follow the example of one of my patients who makes sure she gets time to rest. You may take power-naps out of necessity. equipment. 106 . If you are always on the go. An average duration of around 20–30 minutes is often most effective in order to gain the maximum mental and physical benefits.’ In this way she can take time out and not worry about the fact that she’s not doing things. Older people may need longer. for example. Try out what works best for you.

Use the flotation tank at the local spa. it must be enjoyable. It wakes up our consciousness and is an important way to gain more control over our qi. and other carers. overlap with exercise. If it is not enjoyable it won’t be relaxing! It is all too easy to get caught up with caring for others and never spend time nourishing ourselves. REST AND EXERCISE Action Box There are many healthy ways of relaxing. and those who do qi exercises are often pleased to find they are doing a relaxing activity that they also enjoy. Whatever you decide to do. • • • • • • • Listen to a relaxation tape. the more we slow down. it must be enjoyable. Relaxation can. Holidays are an important way of getting rest and relaxation. 48 Scan your body to relax Scanning the body is another way to help us to relax. This is especially true of mothers with young children. The deeper we go inside ourselves as we scan. Have a massage. Relaxation inevitably has positive repercussions on our health. or it won’t be relaxing. Relaxation allows our qi to flow freely 107 . These are some suggestions. Meditate. even if it is only for a short time every week. Whatever you decide to do.ADJUSTING WORK. of course. or you may prefer going out for relaxation. You may prefer to relax inside your home either by yourself or with others. can be rejuvenating. and the more we slow down the more we relax. Go out for a gentle walk in the country. Take a relaxing bath. Practise qigong or other relaxing exercises. Booking in some space for pleasurable activity.

77 WAYS TO IMPROVE YOUR WELLBEING through the body so that the Organs also become invigorated and the mind more relaxed. Action Box Scanning the body Sit with your back straight or lie down with your arms and legs outstretched and your head raised on a low pillow. This is what the Chinese call a ‘monkey mind’ – a mind with a short attention span. Line 2: top of the head – face – neck – chest – abdomen – thighs – knees – legs – ankles – toes. Having completed the three lines. focus your attention on to the lower abdomen for about one minute. Line 3: head – back of the neck – back – waist – back of thighs – hollows of the knees – back of the legs – heels – soles of feet. You may wish to place a pillow under your knees. Notice your body sensations as you relax the body down three lines: • • • Line 1: down the two sides – the outer sides of the head – neck – shoulders – upper arms – elbows – wrists – palms – fingers. Be patient with yourself. This leads to greater health and wellbeing physically. mentally and emotionally. Repeat the exercise as many times as you wish. Each line will take about one minute to complete. This should result in better dayto-day concentration and increased peace and contentment. It will take you straight into the experience of relaxation. 24 At first when you practise relaxation techniques you may find that your mind easily drifts off. however. and you will soon start to concentrate for increasingly longer periods. Below is a relaxation exercise that can be useful for a rest in the middle of the day or as preparation for a relaxing sleep before bed. 108 .

Let the curl of your fingers become the uncurl and the uncurl become the curl. facing upwards. Gently curl your fingers and thumbs a little towards your palms and then uncurl them. Chinese medicine distinguishes between two types of exercise – external and internal. In fact. 109 . Do these actions repeatedly in a slow. REST AND EXERCISE Action Box A simple relaxation exercise that really works! Sit down and take off your shoes and. For the next two weeks. but err on the side of going slower and slower. your glasses. This is consistent with Chinese theory. If other parts of your body want to let go or move a bit as well. Continue to ‘pulse’ your fingers. If you find yourself wanting to inhale and exhale with the movements. if you wear them. toes and eyes this way for two minutes. • • • • • Now in unison with your fingers gently curl and uncurl your toes a little. which says that rhythmical. Now gently close your eyes and partially open them as you curl and uncurl. moderate and continuous movements are relaxing.ADJUSTING WORK. do this too. let them. feet and face. See whether and when it works for you. Play with the speed of your pulsing. whenever you find that you’d like to relax. do this little exercise each day. the better. Usually the slower you move. Further. • • • • Rest your palms in your lap. Let them remain unfocused as you open and close them. even if this means that you barely move them. how slow can you go and still keep moving? As you do this exercise you may find you begin to relax. then the whole of your body is likely to relax. rhythmical fashion in which you never stop moving.25 49 Exercise can be ‘internal’ or ‘external’ Exercise is also important for our overall health and vitality. Do this in such a way that you don’t tighten your toes. but ‘pulse’ at whatever speed feels most relaxing to you. slow. if you relax your hands.

and includes running. Exercise carried out in the West is often of this type. As far back as 200 bce Chinese doctors realized that gentle exercise can stimulate the flow of our qi. while at the same time maintaining a good posture. sometimes while gently moving. remove tension and promote relaxation. as does yoga and ‘soft’ martial arts like aikido. Doing these internal exercises helps us develop internal strength and become calmer and healthier from within. If practised well. External exercises emphasize strengthening the physical body and can be quite vigorous. These exercises activate our qi. Qigong and tai ji quan come under this heading. Internal exercises Internal exercises focus on movements that activate the inside of the body and the organs rather than purely external movement. Qigong has a significant effect on improving health and maintaining wellbeing. Qigong and our health There are a number of different styles of qigong and every teacher will have their own unique method.77 WAYS TO IMPROVE YOUR WELLBEING External exercises External exercise is any exercise that focuses primarily on physical activity. Although they do affect our general wellbeing. These exercises tend to be gentler than external ones. In China ‘harder’ style martial arts like kung fu also come into this category. In general. all styles will have an overall positive effect on our health and wellbeing. swimming or playing other sports. sometimes while standing still. Qi means energy and gong means practice. the exercises are performed by moving in a slow and relaxed way. there is no emphasis on the mental and spiritual aspects of a person. It also helps us to develop mentally and spiritually and will clear stress. cycling. Qigong Qigong and tai ji quan are rapidly becoming popular in the West. When our 110 .

After practising qigong for one year. Research Much research into the health benefits of qigong has been carried out in China and results have been very positive. I’m over 60 and I haven’t stiffened up in the way I might have.’ 111 . Only 39. ‘My chest is softer and easier and my shoulder. 26 In another study into heart function and circulation researchers evaluated the effects of qigong on 120 elderly patients. Lung or Heart.ADJUSTING WORK.’ Another qigong colleague finds that he’s looser and walks more upright. REST AND EXERCISE qi runs smoothly throughout our bodies we remain healthy. using ultrasonic techniques. ‘I also feel more vitality from doing it and I have more comfort in my body. All had different reasons for practising and had gained a variety of benefits.’ He says it makes everything a little smoother and easier. Others are aimed at other functions such as helping the digestive system. Liver. one person said that it’s part and parcel of toning her: ‘It also starts up my day and gives me a focus. The other half that didn’t practise had an increase in blood pressure and also an increase in medication. If our qi is blocked or weakened this can lead to ill health. In one study patients who had raised blood pressure were monitored over a period of 20 years. For example. and this group’s blood pressure stabilized and lowered and there was a decrease in the amount of medication needed. If I don’t do it I’m all helter-skelter.1% of those practising qigong had circulatory problems compared to 73. Half of the patients practised qigong. is enormously better. the patients’ heart output was increased and circulation improved. improving the circulation or clearing the head. which has been a problem for 30 years. Some exercises improve our health in a general way by creating a better balance of qi throughout our system.9% of those not practising qigong. 27 While writing this book I spoke to many people who practise qigong. A better balance of qi can also lead to greater feelings of contentment and wellbeing. Other exercises are specifically designed to improve the functioning of different organs in the body such as the Kidney.

• Breathe out and at the same time lower the hands out to the sides while bending the knees slightly. It strengthens all the internal organs and stretches the spine to help back problems. The benefits will be felt only if it is performed on a regular basis. 112 . • Bring the hands back to the starting position. Know that you are breathing out any stale or impure qi and let it clear through the fingers. Repeat this exercise at least ten times every day. keeping the back straight. At the same time. bring the hands outwards and upwards in front of the body so that the palms are held high above the head facing upwards. Practising it daily will strengthen breathing and help to create a smooth flow of qi throughout the body. • Breathe in knowing that you are taking pure. palms facing downwards and with the fingers pointing towards each other.77 WAYS TO IMPROVE YOUR WELLBEING Action Box A gentle qigong stretch This exercise is a complete stretch (see Figure 6). knees slightly bent and feet facing forwards. Place the hands about one and a half inches below the navel. vital qi into your body. Figure 6: A Qigong stretch. • Stand relaxed with the feet shoulders-width apart. Look up and at the same time stretch the palms of the hands upwards.

Half an hour of qigong practice daily is a good idea. It is better to practise a small amount regularly than a larger amount at irregular times. strong bodies can do more external exercise than those who have smaller. As a result many people. activities such as walking. build and constitution Chinese medicine teaches that internal and external exercises are beneficial to our health and understands the need for both. At the beginning of our lives we are normally very yang. activity. Later in life we naturally become more yin and may wish to slow down. REST AND EXERCISE 50 Exercise according to your age. A certain amount of vigorous exercise is useful earlier in life. 113 .ADJUSTING WORK. are overworking when they should be slowing down. Those with smaller body types still need activity but can do less and often prefer the internal type. People with large. Yang activity is very outgoing and we move from being energetic children to active adults. Fifteen minutes practised every day is better than a three-hour session at irregular intervals. especially if we have a strong constitution (see Chapter 6). swimming or dancing. although some people practise more. internal exercises. frailer bodies – although internal exercise is still good for them. Overactivity uses up our calming and cooling yin energy and results in symptoms like hot flushes and feelings of agitation. External exercise may be best carried out a minimum of three times a week in 20-minute sessions. may be preferable to more formal exercises. People in the West commonly ignore this move from yang to yin energy and do not listen to their body’s messages. Our body type will also indicate what is the right kind of exercise for us. such as those practised at a gym. If we are older or frailer we might prefer to do more gentle. especially women when they come into menopause. cycling.

77 WAYS TO IMPROVE YOUR WELLBEING Action Box There is no standard amount of activity and rest. internal or external. It may be useful to regularly remind yourself of the 70% principle. can be harmful to our health. assess whether you’re doing the right kind of exercise and activity. then it is not right for you. tension or over-taxing your system. For most adults. The net result of this is not better health – in fact you are more likely to feel worse and eventually stop the activity altogether. build and constitution and how much activity we take during the rest of the day. Once this is determined we can estimate what 70% of that activity is. How much we need depends on our age. 28 The 70% principle also applies to eating (see page 44). The percentage is not rigid and can vary from 60–80%. Over-straining when exercising can lead to injury. 51 Know the 70% principle for all activity Too much exercise. Internal exercises are best practised daily. 20 to 30 minutes of external physical activity three times a week is a good minimum. 114 . In order to calculate the 70% principle we first need to assess our physical capacity in terms of range of movement. Never push your body into activity that it doesn’t wish to do or go beyond our limits. exercising until you drop or being overly vigorous is more likely to deplete your energy than to improve your health. Chinese medicine emphasizes balance and suggests moderation in everything. length of time of practice and how much we can do without actually collapsing. If our work is not balanced between mental and physical activity we can redress this imbalance by the way we exercise. It is best to aim to function at less than our full capacity. My qigong teacher suggests that we always exercise to 70% of our capacity. Like overworking. He calls this ‘the 70% principle’. If you feel exhausted by exercise or don’t enjoy doing it. Bearing in mind your age and build.

52 Find an exercise routine It is best to have a routine when exercising. Most people begin exercising with great enthusiasm. ‘Do I go for no pain no gain. You are constantly getting injured. Nothing enticed me to take up those exercises again. For some months I kept doing these exercises. Getting into a regular habit will mean you will continue to practise. My whole body and mind had rebelled and said ‘no’.ADJUSTING WORK. In contrast I now practise to about 70% of my capacity as recommended. I have been practising this style of qigong for many years and continue to enjoy it. If you can exercise regularly for a month it will by then become a part of your everyday routine. Ask yourself. but maintaining the habit when the initial ‘high’ has gone is more of a challenge. I obeyed his instructions thinking this was fine for me. Action Box Carry out any exercise you normally do and notice the way you do it. Warning signs that your exercise routine is too strenuous may be: • • • • • Your joints are getting very stiff and sore and don’t recover. 115 . or am I more gentle on myself?’ If you do any exercise you can still do it with consciousness and focus and using the 70% principle. You find it exhausting and you remain tired for some time. REST AND EXERCISE I have experienced the results of over-training in my own qigong practice. You have to push yourself mentally to do it – your mind rebels. Remember what we said earlier: it takes a month to change a habit – so stick with it. You have to push yourself physically to do it and you’re testing your endurance. then one day I stopped. I once went to a teacher who encouraged his students to push themselves to their limits.

If you practise in the same place every day. 116 . One regular feature might be to walk to the same place and face the same direction each day. 53 Find a regular practice space As part of establishing a routine. put it on the list. Don’t over-strain or over-exercise – this leads to tension and depletes rather than enhances your qi. Remember that it takes a month to fully integrate changes into our lives. It is also helpful to create a rhythm. Make it a part of your routine. For example. so to speak. Do exercises that you find enjoyable. you’ll affect the energy of that place so that it is conducive to practice. such as practising at the same time and for the same amount of time each day. When you practise you set up energetic patterns not only in your own qi but in the energy of the environment around you. Then when you step into that place. If you don’t enjoy your exercises they won’t benefit you – find other exercises that you like. • • • Make small changes slowly and try to incorporate them into the lifestyle you have now. you may decide to leave work earlier to go to the gym or to do qigong exercises before bed instead of watching television. If you have a list of things to do. Plan exercise into your day.77 WAYS TO IMPROVE YOUR WELLBEING Action box Points to consider when planning for a healthy routine. • • • Decide on how you would like to exercise and when you will do it – write this down. exercise or do qigong or tai ji consistently. Then being in that space starts to mean practice to you. and the mere act of getting yourself to that place can help you to get ‘in the mood’. it can be useful to find a space where you can relax. that energy pattern will help you get started with your practice. If necessary make compromises – sometimes you may need to give up an activity to make way for a healthier change.

Wander among the possible spots. But for your practice you might always face in a direction that you don’t otherwise face. and you then will associate practice with things that are enjoyable. You could also have a regular space for other activities such as writing a journal or having a ‘power’ nap. Make sure your regular spot feels comfortable to be in. Spend time trying out ideas like these to create a space that you dedicate to your practice.ADJUSTING WORK. Face different directions. such as practising at the same time and for the same amount of time each day. Or you might put down a special rug to stand on that you only use for practice. Do a little practice in each one. Face in the same direction each day to get ‘in the mood’. How do you find the right place? Trust your intuition to help you find a comfortable spot. even if it’s just a few minutes every day. Practise there regularly. Then going to that place will be something you naturally look forward to. REST AND EXERCISE Ideally the place you find for your practice will feel comfortable to begin with. Try to ‘feel’ which spot is the most comfortable and natural for you. Your ‘place’ might just be a corner or the centre of a room that you use for other purposes. It could be a corner or the centre of a room that you use for many other purposes. You don’t need a whole special room in which to practice. Pick a spot and stick to it. even if it’s just a few minutes every day. 117 . and be a place you inherently enjoy being in. 29 Action Box Finding a space to practise • • • • • • • Create a rhythm to practise. Then practise there regularly. You might put down a special rug that you use only for practice. even if it isn’t perfect – remember the 70% principle. Trust your intuition and try to feel which spot is best for you.

These are discussed below. By affecting our qi they balance us physically. Alternatively. The exerciser also often pays attention only to the body rather than to the body and how it feels internally. Most external exercise is practised with a posture that will not enhance our qi flow. maintaining good posture and staying relaxed.77 WAYS TO IMPROVE YOUR WELLBEING 54 Exercise in the ‘spirit’ of qigong Qigong is practised by emphasizing three important principles – keeping a focused mind. contraction or numbness. which in turn leads to better health. We can also follow our breath as it goes in through the nose and down to the belly. With a relaxed and calm mind we can scan our bodies from top to bottom and notice areas of tension. Exercising in the spirit of qigong is in direct contrast to the way most external exercise is carried out. an exercise may be carried out while putting the attention on the dantien (a place approximately three finger widths below the navel). A focused mind There is a saying that ‘where the mind goes our qi follows’ and this is certainly true when it comes to qigong practice. When we practise qigong the mind needs to be fully involved and at the same time relaxed and calm. Any exercise can be done in the ‘spirit’ of enhancing our qi if we apply these principles. More is written about the dantien in Chapter 6. 118 . Exercising in the spirit of qigong will enhance the quality of the exercises we do and therefore create more positive benefits from them. Focusing on these areas can enable us to release any internal blockages and awaken the flow of qi in the body. good posture and relaxation. All qi practices emphasize a focused mind. mentally and spiritually. Most external exercise is done with tension and speed rather than relaxation and softness.

on constitution. Relaxation All qi exercises are carried out by slowing down. REST AND EXERCISE Good posture When standing or sitting it is important that our posture is upright and the spine remains straight. The better the posture the more fluidly our qi can flow through the system. Action Box Combining a focused mind. This often means we become more conscious. alert and aware and can result in improvements to our health.ADJUSTING WORK. good posture and relaxation enhances our experience of any exercise we do. The chest should be slightly hollowed but not collapsed. The head should feel as if it is floating slightly above the neck allowing the head to be upright. softening and relaxing inside. The upper body should have a slight upward lift through the middle and upper spine and into the neck and head. This will in turn enhance our health and wellbeing on every level. 30 For more on standing posture see page 162. The base of the spine should point downwards towards the feet. Relaxation allows the qi to circulate smoothly through the body. Try taking just one of these principles and add it to your next session. 119 . The relaxation of qigong and other internal exercises is very alive and dynamic because our mind is focused as we relax. It will enhance the quality of your exercise and you will find you finish your practice with an inner sense of wellbeing. Align the body so that your weight can travel downwards from the middle of the spine through the hips and into the arches of the feet. This in turn enhances our vitality.

Stand with the feet shoulder-width apart and relax the whole body. Pat the head Pat both sides of the head with the palms or fists from the front of the head to the back. Make sure that your knees are slightly bent and your feet are facing forwards. improving the circulation and enhancing the functioning of the internal organs. Breathe naturally as you do the exercise. Then pat the right arm with the left palm or fist in the same way. Figure 7: Patting the arms and the legs. bones and muscles. After patting the body we will feel wide awake. clear-headed and our spirits will be lifted. Patting is said to be more effective than massage performed by other people.77 WAYS TO IMPROVE YOUR WELLBEING 55 A simple self-exercise more effective than massage This simple patting exercise can have profound effects. ready for action. The whole body is lightly patted with either palms or fists. It is good for strengthening the tendons. Pat to and fro for about 20 times. Pat the arms Pat up and down the front. in eight main areas (see Figure 7). 120 . back and sides of the left arm with the right palm or fist 10 times on each side.

from the top of the leg downwards. Pat the buttocks Pat the left buttocks with the left palm or fist and the right buttocks with the right palm or fist. pat the left side of the waist with the right palm or fist and the right side of the waist with the left palm or fist. Pat the legs Sit on the floor with legs outstretched and knees bent up. back and sides of the legs with both hands. As you turn. Pat up and down the front.ADJUSTING WORK. Pat the chest Pat the left and right sides of the chest with the opposite palm or fist alternately. then the left side of the lower back with the right palm or fist. Pat from the top to the bottom then the bottom to the top for 20 times on each side. Pat 20 times on each side. for 40 times each side. 121 . REST AND EXERCISE Pat the shoulders Pat the left shoulder with the right palm or fist and the right shoulder with the left palm or fist. Pat them alternatively for 10 times each. Pat the waist and abdomen Taking the waist as an axis turn the upper body to the left then to the right. Pat the back Pat up and down the right side of the lower back with the left palm or fist. Pat 20 times on each side. for 20 times each side. Pat from top to bottom and move from the inside of the waist and abdomen outwards.

Pat the waist and abdomen. Pat the shoulders. Pat the legs. Pat the back. Pat the buttocks. Pat the arms.77 WAYS TO IMPROVE YOUR WELLBEING Action Box A summary of the patting self-exercise: • • • • • • • • Pat the head. Pat the chest. 122 .

It’s really too hot and it’s humid too. Or the damp – it’s so muggy and heavy and d-u-l-l. And the wind – it really gets to you. Cold slows us down and makes us contract inside. I can’t bear it any longer – too much heat! The weather is a part of our everyday lives. 123 . But after a while we start to moan. Damp makes us feel heavy and sluggish. One of my first topics of conversation is the weather. When I first learned Chinese medicine it put into words what I’d unconsciously known about the climate. there’s so much weather for us British people to deal with! It affects us all the time. We’re often not conscious of the effect it’s having but we’re experiencing it in our body. Well. Then at last the sun shines. Many of us do it without thinking.5 Protecting Yourself from the Environment How the weather affects our health I’m like everyone else who was brought up in Britain. We get ‘under the weather’. Let’s hope it brightens up soon. Wind drives in other climatic factors with what we now call the ‘wind-chill factor’. We meet and comment on the cold by pulling ourselves in and wrapping our arms around ourselves. It makes it feel even colder. doesn’t it? It penetrates. We love it and the whole country brightens up and we all chat to each other and become friendlier.

In this chapter we’ll discuss some simple lifestyle changes that will ensure better health if we heed them. We shiver. This is closely followed by the wind and heat. damp. ‘Don’t sleep with wet hair’. This is especially in the years since the Second World War when this wisdom. Not surprisingly in such a damp country. 56 Take extra care when there’s a cold snap When we’re cold our body reacts. Our body contracts to protect us. Chinese medicine has retained this knowledge and it has been passed down through generations. ‘avoid sitting in a draught’. When I was young these seemed to be pointless and I ignored them. I was born just after the war and I learned various old wives’ tales from my parents. We slow down. These external climatic conditions can have as big an impact on our health as our emotions and we can become healthier if we learn to protect ourselves from them. trying to warm ourselves up.77 WAYS TO IMPROVE YOUR WELLBEING We become more expansive in the heat – but if we get too much of it or if it’s damp and hot. Meanwhile you might think about which climatic conditions affect you the most and how you protect yourself from them. When I learned Chinese medicine I realized that they were in fact wise sayings. The effect of wind. all cultures were aware of the weather’s effect on their health. often found in ‘old wives’ tales’. very few are affected by excess dryness – although in Arizona or the Sahara it is different. has been discarded. dryness and heat are known to Chinese medicine as the climatic or ‘external’ causes of disease. Invariably in the UK either the cold or the damp affects the largest number of people. We are all affected by at least one climate. ‘wear warm slippers’. In the past. cold. ‘wrap up against the cold’. In the West this has mostly been lost. We are most affected by the cold in three circumstances: 124 . it makes us feel tired and sluggish.

The cold weather puts extra stress on the organs of those who are already ill.PROTECTING YOURSELF FROM THE ENVIRONMENT If there is a ‘cold snap’. it would no longer be a problem. indoor toilets and warm clothes. If you are affected by the cold it can directly affect your health. She’d tried to keep warm by walking around but she still got cold. but can also affect anyone who is unavoidably caught in it for any length of time.1 Cold affects some people more than others. It may surprise you to know that the cold is responsible for more deaths and other health disorders than most other weather conditions. One patient came to me having got chilled waiting in the cold for a friend. There are more strokes. we are all susceptible and many illnesses are due to the cold. Even the incidence of death from illnesses such as cirrhosis of the liver. The winter of 1963 was one of the coldest in Europe since the beginning of the century. for example. Cold can affect those who are vulnerable to it.7% compared to the previous winter. heart attacks and respiratory infections in the winter. 125 . If you’re always sitting close to fires and radiators and love holidays in sunny climates you probably have a greater tendency to be affected by it. when we have warm homes. If her feet get too cold or she gets chilled she can end up ‘catching a chill’. Old and frail people are the most susceptible to cold and other climatic conditions as their qi is weaker. One of my colleagues hates the cold weather. When the cold is prolonged. The next day she had diarrhoea. children and sick people are most affected by a cold snap. diabetes and cancer is increased. In that year the mortality of people over 60 years old increased by 15. for example in a long cold winter. Although the elderly. She’d got chilled in her stomach from the cold and damp and the loose bowels were her body’s reaction. We might think that in the 21st century. an unexpected plunge in temperature in the middle of milder weather. If we are particularly frail – then we may be more susceptible to the cold.

126 . It is the time of conservation and storage. When we are slightly cold. • Wear gloves and hats as well as warm shoes and socks. during extreme cold our body contracts against it. Heat is easily lost from the extremities. Living in a cold house can not only make us ill. • • Heat your environment adequately. The layers trap warmth and protect the body better than only one thickness. Be aware of your constitution. Try to keep at least one room well heated. When the weather is hot we can wear fewer clothes. But the cold can also be ruthless. Action Box These ways of protecting yourself from the cold might seem obvious but affect our health if ignored: • Wear layers rather than just one thick fabric. Those old wives’ tales that tell us to wear a hat when it’s cold and not to walk around without shoes on give us really sensible advice. Older people are particularly vulnerable to the cold. Long johns and hats are a sensible choice for many of us. cold will have a greater effect than if you are more warm-blooded. Include thermal vests and long underwear. we can also become depressed. If you are a naturally chilly person. 57 Your pain might be caused by cold! In the cold of wintertime nature slows down and everything contracts.77 WAYS TO IMPROVE YOUR WELLBEING Some time ago a politician in England advised old people to wear long johns and woolly hats when it was cold. Leaving aside the politics and the context in which the advice was given. long coats past the knee and more than one jumper. we feel chilled and we shiver. If the cold is continuous or intense we contract even more. Our qi travels inside us. her advice was in fact very sound. resulting in extreme pain. swim in cold water or eat colder food – but not in the cold winter. She was laughed at for her old-fashioned and rather tactless advice – people thought she was trying to avoid giving muchneeded funding to the elderly. • Be aware of the seasons.


We have all experienced the effects of cold. For example, on a snowy day if you hold a handful of snow your fingers will start to hurt. If you eat ice cream too quickly it can get stuck in your gullet, causing pain until it passes into your stomach. On a cold day your ears might be painful if they are not protected. These symptoms are all due to the tissues contracting. The pain from cold is sharp and intense. Cold can be the cause of a range of pains, such as period pains, joint pains, back pain, some headaches or abdominal pains – in fact any sharp, intense and ‘biting’ pain. And of course these pains are always relieved to some degree by heat. Some (not all) period pains can be caused by the cold. At one time young girls were made to play sports outdoors in the middle of winter – wearing shorts. This was seen as ‘healthy’! For some this was the cause of period pains that plagued them through to adulthood. Others say that swimming in cold water and getting chilled could have been the initial cause of their period pains; or even making love during a period, a time when the uterus is particularly vulnerable to cold. Joint pains have many causes. A friend of mine, when she was a child, often scrubbed celery in freezing water in her father’s greengrocers. Years later she got very painful arthritis in her fingers, which had never recovered. Back pain can be caused by a change in temperature. For example, a man digging his garden may take his shirt off as he works in the heat. His pores open as he sweats. Then the sun goes in and he gets chilled. The pores close. The next day he has a backache caused by the trapped cold. He doesn’t connect it and doesn’t know why he’s in pain. Protecting ourselves from these cold conditions can save ourselves a lifetime of pain. Once we have long-term pain caused by cold, putting heat on the area is often not enough. Acupuncture or another Chinese medicine may be needed to cure the condition. Better to protect ourselves now!



Action Box
To avoid pain, protect yourself from cold: • Notice any sharp pains you feel when you are out in cold weather. It is a sign that an area is affected by the cold – so cover up. This can be painful ears, hands, feet or head. • If you do get stomach pains from the cold, immediately put something warm, such as a hot water bottle, on the area.

Also take note of the suggestions in wellbeing tip 56.


Cold can cause infertility and other lower body symptoms

There are three main Organs where Chinese medicine says cold can enter the body. They are the stomach, the lower abdomen and the uterus. Cold can cause many symptoms in the lower body, often without our realizing it. Some we’ve already discussed such as period pains, abdominal pains and back pain. Others include infertility and scanty periods, stomach upsets, diarrhoea, cold feet and other circulation problems, watery discharges or profuse urination.

Cold, infertility and other effects on the uterus
You may be surprised to know that according to Chinese medicine, cold in the uterus is one of the most common causes of infertility. By warming and moving the qi in the abdomen, acupuncture can often help. Much better, though, is to prevent this from happening. Let’s look at some of the underlying causes. During the time women are menstruating Chinese medicine practitioners have noted that our uterus is more vulnerable to the effects of cold. Two famous 128


old wives’ tales are, ‘Don’t make love during your period’ and ‘Don’t swim during your period’. Since the coming of tampons we can feel free to throw this second piece of sound advice to the wind (or maybe we should say to the cold as well!). Another saying is, ‘Don’t sit on stone steps’ and this would now include metal seats –a relatively recent innovation. A patient commented on the metal seats now found in railway stations. ‘We used to have such lovely wooden seats and they were warm and easy to sit on if you were tired. I notice that within a short time of sitting on metal ones I feel uncomfortable and disturbed as the cold is coming up into my abdomen.’ If we don’t cover our feet the cold can travel up the legs to the uterus. I have a patient who now has two children. She couldn’t conceive for many years because of cold in the uterus. She had been walking around on stone floors without shoes, oblivious to consequences. She became pregnant only when she started wearing slippers!

Cold and the lower abdomen and stomach
I cringe inside when I see teenagers leaving their bellies uncovered. Fashionable it may be but healthy it isn’t. They may not connect their health problems with the way they dress. An old Chinese saying is that ‘the digestive organs like warmth’. When we leave our abdomen exposed to the cold it can affect our stomach and intestines, causing vomiting, loose bowels and abdominal pain. It can also slow down our metabolism and be a reason for putting on weight. Eating too much cold food may also affect our stomach and lower abdomen. This includes raw food, ice cream and iced drinks as well as foods whose ‘nature’ is cold, such as tofu and other soya products. Cold foods are best eaten along with something warming to counteract the cold. Nourishing soups or other warm food, especially in the winter, can prevent many digestive and bowel problems due to cold. These are discussed in greater depth in Chapter 2.



Action Box
Here are some other ways you can protect our lower body from the cold. • Avoid cold metal seats or stone steps. Protect yourself by sitting on a newspaper or magazine or even carrying a blow-up cushion. It may be better to stand if there is nothing else available. This especially applies to people who have sensitivity to cold including women who have a tendency to get period pains from cold in the uterus. • Avoid leaving the abdomen uncovered even if it is fashionable to do so. Even in mild weather cold can ‘invade’ the abdomen or back causing stomach, bowel, or back problems or even infertility or period pains. • Take care with cold food (see page 17). It can cause stomach pain, loose bowels and other abdominal symptoms, especially if eaten in vast quantities or you have a tendency to feel the cold. When it’s cold it’s important to eat hotter food and keep warm. • • Protect yourself so that cold doesn’t travel up your legs to your abdomen. Wear slippers and keep your feet warm. Cover your legs in the cold. Women who wear miniskirts in the cold tend to accumulate subcutaneous fat on their thighs to protect them. Wearing thicker tights or even two layers of tights will prevent this – and ensure you don’t put weight on your legs.

Also note the other suggestions in wellbeing tips 56 and 57 above.


A well-kept secret – the effects of ‘wind’

In some situations the wind may have an impact on our wellbeing. Unlike cold, wind is not commonly described in the West in relation to our health. In spite of this many people know that wind affects them. How severe windy weather affects our health has been well documented in many countries. Nations in Central Europe describe fohn winds. North Americans describe chinook and santa ana winds. Israelis know when the sharav blows. Australians are aware of Easterlies, Westerlies or Northerlies. These winds are all said to cause problems, which vary from headaches and migraines to an increased incidence of accident, crime and suicide rates. 2 130


Chinese medicine uses the term ‘wind’ as a metaphor. Wind in the body is like wind in nature. Any conditions that arise suddenly, come and go rapidly and go through many swift changes are ‘wind’. Most conditions of wind are also located in the top, outer surface part of the body. In Chinese medicine wind is termed ‘the spearhead of disease’. According to one famous Chinese saying, ‘Wind is the chief of the 100 diseases and it makes other climatic causes penetrate’. Wind can be the means by which cold, heat, damp and dryness are driven into the body. We can compare this with the ‘wind-chill factor’ that we often hear about on weather forecasts. Wind-chill describes how a strong wind exaggerates our experience of cold. Put another way, we could say that the higher the wind-chill factor, the more cold is being driven into the body. Because wind can drive in other diseases, many Chinese medicine texts suggest that we avoid exercising in the wind. We can take note of ways suggested in wellbeing tip 56 to avoid cold, such as wearing gloves, hats and coats. There are two main ways in which we can be affected by wind: being caught in windy conditions, and sudden weather changes.

Windy conditions
Windy conditions can mean anything from a mild breeze to a storm. Obviously the effects of a storm such as a gale, hurricane, typhoon or tornado are likely to be greater than those of a breeze. Another ‘wind’ condition is a draught. When a patient came to me recently with a stiff neck it didn’t take me long to discover why. The previous day she had driven with the window open to keep her cool. The ‘wind’ had penetrated her neck. Now she couldn’t move her head from side to side. She hadn’t realized that this ‘wind’ had brought it on overnight. Fortunately it took only one acupuncture treatment to free her neck, but she could have prevented this debilitating condition if she’d remembered that we should avoid draughts and cover our neck in the wind. 131

I remember being at a conference when the room was too hot. Sudden weather changes A sudden change can mean any unseasonal change in the weather. The breeze created by a fan or from air conditioning in homes. Take care to wear enough clothes to protect yourself when you are in air-conditioned environments. Another helpful piece of advice was to wrap up warmly when travelling home from abroad for when the temperature drops. Especially avoid sleeping in a draught or sitting or standing directly in front of a fan. 132 . How many of us have gone abroad to somewhere warm in winter and caught a cold as soon as we came home? This is a common situation we don’t think much about. My mother always used to tell me to put on or take off extra clothes when going from warm to cold environments. Again this would have been unnecessary if people had realized the potential effects of this ‘draught’. The changes in temperature when we move in and out of shops and other centrally heated or air conditioned buildings can also have an effect. Subsequently many people in the room became ill with colds and influenza. This is especially necessary if you are returning from warm holidays abroad to a cold climate or when moving in and out of heated shops in cold weather. Action Box Ensure that you are protected from wind. • Avoid draughts or wind created by fans and air conditioning of any kind. The organizers used a high-speed fan that blasted out air like a gale-force wind to cool the participants down. • Take care in changing temperatures.77 WAYS TO IMPROVE YOUR WELLBEING You may be surprised to know that we can be affected by ‘wind’ that is manmade. Put on or take off clothes. cars or buildings can be just as debilitating if we are susceptible.

severe dizziness or acute headaches can also be due to wind. our immune system is weakened and we are more vulnerable to ‘catching’ infections. The next day my nose was running. Chinese doctors discovered that droplet infection could cause colds as far back as the Qing dynasty around 1700. my eyes hurt and I felt extremely tired and shivery. Two days later all my symptoms had gone during the day. This is the equivalent to keeping our immune system strong. flu and other acute problems Wind and the common cold Chinese medicine describes ‘wind’ as rapidly changing symptoms that arise suddenly and are close to the top of the body. Infections that involve a high temperature or a red sore throat would be ‘wind and heat’. yet I still woke up coughing at night.PROTECTING YOURSELF FROM THE ENVIRONMENT 60 How to prevent colds. ‘It came on overnight when I woke with a sore throat. So it’s not surprising that a common cold is described as ‘an attack of wind’. Five days later it had gone completely.’ A mixture of elements causes most acute infections. his diagnosis was ‘wind and cold’. my jaw ached. But you might ask – don’t infections come from germs? The answer is ‘yes’. this is how one patient described his cold. When we are trying to adjust to changes in climate or other causes of ‘wind’. 3 These doctors realized that knowing about germs did not protect us from illness – there will always be germs around that we can ‘catch’. facial paralysis. Because the above patient was chilled as well as having fast-changing symptoms. Symptoms that come on suddenly such as neck pain. What protects us from infections is keeping our surface qi strong. 133 . Wind and other acute symptoms Other symptoms of wind could be joint pains that move around or come and go (as opposed to pain from cold which is a contracting pain). For example. with wind as a ‘spearhead’ driving in another climatic cause.

Sometimes we don’t remember getting chilled. This is especially true in the capital. Action Box Here are some other ways that we can protect ourselves from wind.77 WAYS TO IMPROVE YOUR WELLBEING Research carried out as far back as the late 1950s provided some insight into the effects of wind or changes in the weather on our health. summers are very hot and winters very cold. the incidence of rheumatic problems is low in areas around the equator. • Avoid exercising in the wind. so any of the suggestions for protecting ourselves from cold also apply to some extent to protection from the wind.’4 Another researcher observed that all forms of rheumatic disease are more common in Turkey than in many other countries. One of their findings was: ‘The most harmful meteorological events are a sudden drop in temperature. This is important if you become hot when exercising and your pores open. In Chinese medicine having rapidly changing symptoms that are in the upper part of the body and which move around are enough to make the diagnosis of ‘an attack of wind’. flu and stiff necks. being caught in windy conditions or being affected by weather changes. It doesn’t matter. The wind can easily ‘invade’ through the pores. hats and warm footwear are all important steps in protecting ourselves from infections. Here the heat is constant and there is little difference between summer and winter. where temperatures are extreme. Over a period of two years researchers followed a group of 35 outpatients with rheumatic symptoms. Wind and cold can easily combine. strong winds and the influx of polar air masses. Wearing gloves. 134 . In Turkey. Ankara. making us susceptible to catching infections. 5 In reality we rarely know the actual events that led up to us ‘catching’ a cold or other acute conditions. In comparison. • • Wear a scarf to protect your neck and head in the wind to prevent colds. If we protect ourselves from these climatic conditions we will keep healthier and be less susceptible to acute symptoms. It established that many rheumatic attacks that were severe enough for a person to stop work were often related to changes in the weather.

PROTECTING YOURSELF FROM THE ENVIRONMENT • • Be aware that wind can also affect the joints if they are not protected. Chinese medicine describes dampness as sticky. For others it takes longer and they only feel better when out of the damp for some time. If you are feeling tired. be extra vigilant about protecting yourself from wind. Reasons for this include overwork. stiff. shocked. If you are vulnerable you may feel extremely lethargic – especially on very dull. Your immune system may be weakened. One other reason is little known in the West. Some people are more vulnerable to dampness than others. 61 Tired all the time? ‘Damp’ could be the cause The feeling of being tired all the time is endemic in many Western countries. this may indicate that you are vulnerable to its effects. heavy and lingering – all things we feel when the weather is damp. Other symptoms of damp If you dislike damp weather. You may also feel heavy-limbed. emotionally upset or are ‘under the weather’ in any way. In general. achy and a bit depressed. the weather we are most sensitive to has the most negative 135 . poor diet and not enough sleep. Some people feel better as soon as the day brightens up. damp or humid days. with Wales and other areas in the west being particularly problematic. making you more susceptible. Pain caused by wind tends to come and go and move from place to place. Britain is a very damp country. Living in a damp country can be enough to affect our susceptibility to some degree. Also note well other suggestions in wellbeing tip 59. Tiredness can also be caused by dampness.

Protect yourself from these damp forming situations by noting the list in the Action Box of the next wellbeing tip.’ His immediate response is that he wants to get away from it – it slows him down and makes him feel exhausted.77 WAYS TO IMPROVE YOUR WELLBEING effect on our health. This signals that damp has penetrated them. Another common symptom of damp is a muzzy head. tired and heavy and this gets worse on damp or humid days. One patient who dislikes damp weather describes going outside and feeling the wet air penetrate. Damp tends to be the hardest climatic cause of disease to clear from our system. If you get that tired all the time feeling or other symptoms of damp. a stuffy feeling in the chest or abdomen. a stuffy feeling in the chest or abdomen. ‘like cotton wool was in there’. a lack of concentration. 136 . lack of concentration. The dehumidifiers in his house ease some of the detrimental effects. This is in contrast to wind that travels upwards. wellbeing tip 62 will suggest ways of clearing it. oozing discharges or loose stools. Some people feel their joints become achy when the weather is damp. We all know people who can literally predict damp weather as they feel it in their joints. ‘I feel powerless to keep it out. be aware that it might be due to dampness. changes quickly and is easier to move. One of my patients who had damp had a favourite saying: ‘Why stand when you can sit and why sit if you can lie down’. My granny always knew damp weather was on its way as she felt it in her knees. oozing discharges or loose stools. One patient who got very wet said she couldn’t think and it felt as if she had a ‘damp’ brain. The lethargy that comes from damp is often described by people as a heavy feeling combined with a desire to lie down a lot. The movement of damp is downwards and because it is heavy and lingering it often affects the lower body. Other symptoms of damp include feeling heavy-limbed. Action Box If you feel lethargic. achy limbs. Other symptoms are a muzzy head.

’ He told me this after it became a thing of the past. rivers. lakes or live near marshy land. such as valleys or low-lying land. a dehumidifier may help or a good damp proof course in your house. 137 . If you live in a damp environment and are particularly susceptible. Sitting on damp grass. the sea. Frequently being in or near water or living in a damp house One of my patients used to work on a trout farm that was situated at the bottom of a valley and on top of a spring – a very damp environment! He described feeling so totally lethargic that he would lie around doing nothing most of the time. If you live near or by water. Wearing damp clothes.PROTECTING YOURSELF FROM THE ENVIRONMENT 62 Protect yourself from the effects of damp As well as living in a damp country or environment we can be affected by other damp conditions such as: Frequently being in or near water. Not drying ourselves properly. Living in a damp house. Also if you live on a boat or in places that ‘catch’ the damp. Acupuncture or herbs may also help to clear the effects of dampness. Once he moved away from this environment he got much better – although he remained slightly vulnerable to the damp weather. ‘No one used to talk to me for one and a half hours after I got up as I was so obnoxious and I could only do routine things. you should be careful to protect yourself from the effects of dampness. For really susceptible people the only solution could be to move to a drier environment.

She hit on a good idea when she was in her teens. If you change your clothes while still sweating your pores will be open. If your clothes are damp because you’ve been sweating make sure you change them – but not until you have finished sweating. After the strenuous activity she lay down on the grass to rest. Drying ourselves properly Other old wives’ tales tell us to dry ourselves thoroughly after bathing. In this case damp and cold can easily get in and you can catch a chill or develop joint problems. A colleague and her friends went rowing on a canal in Amsterdam. Another saying suggests that you shouldn’t sit around on wet grass. She stopped this bad habit and never had bronchitis again and is now careful with her health in every way. or to have lain on a blanket. She could have avoided the problem by not having laid down on the wet grass. and not go to sleep with wet hair. If we go out or sleep with wet hair we can become more vulnerable to wind and cold as well as damp and can easily get coughs. A friend who is now a practitioner told me that when she was young she knew she should not to go out with wet hair. She didn’t have to go out with wet hair! Every year she got bronchitis but never connected it with what she was doing – until she learned Chinese medicine when she was 31. The grass had been damp and it had penetrated the muscles in her back.77 WAYS TO IMPROVE YOUR WELLBEING Other causes of dampness Our grannies in their wisdom would always insist on putting their clothes in an airing cupboard before wearing them. Soon afterwards she flew home and the next day woke up unable to move. 138 . They would also say that you should always change out of wet clothes. She would wash her hair at night. causing them to seize up. place a towel on her pillow and in the morning – wonderful – she had dry hair. but sometimes we only learn from experience. An acupuncturist used a ‘cupping’ treatment and removed the damp and she could move again. to not go out with wet hair. This removed any remaining dampness and prevented rheumatic problems. colds and chest infections.

wind and damp. Action Box The following are reminders of a few ways to protect yourself from damp. Dry yourself thoroughly after swimming or bathing.PROTECTING YOURSELF FROM THE ENVIRONMENT Diet and damp Some foods are said to be more phlegm and damp forming than others. Keep your body dry and protected from damp. dry mouth. This doesn’t mean that we aren’t affected by it. Avoid getting chest conditions by drying your hair before going out and never sleeping with wet hair. Wear dry clothes and do not sit in damp places. peanuts and greasy food. These tend to be ‘sticky’ foods such as dairy produce. bananas. not surprisingly. For more on damp forming foods turn to pages 19–20. 139 . dry eyes. A good damp proof course may prevent damp from penetrating into your home. If your clothes are damp because you’ve been sweating change them after you’ve finished sweating. dry symptoms – a dry nose. dry skin or a dry cough with little sputum. If you are vulnerable to damp. The main symptoms of dryness are. • • • • • • Buy a dehumidifier to dry out your house if it is damp. Eating too much of these foods will increase the amount of damp in our body. be careful about the food you eat and avoid the damp forming foods mentioned on pages 19–20. 63 Dryness – of course it dries you up! Dryness as a cause of disease is seen less in many parts of the West than cold. dry throat.

One of them told me. breathing in steam from a bowl of hot water or breathing vapour into the lungs will help to bring moisture to the throat and chest. Action Box Living and working in a dry environment can be very debilitating and leave us exposed to getting symptoms of dryness. which she experienced as a dryness in her lungs and an aching feeling in her chest. The atmosphere in aeroplanes can also be very dry and drinking lots of water can prevent us from dehydrating.77 WAYS TO IMPROVE YOUR WELLBEING Who gets affected by dryness? Those typically affected are people who work in dry. She also had a hacking cough but no matter how much she coughed she just couldn’t produce anything. A more sophisticated method of dealing with dryness is to get a humidifier. cold winter the sun brings us out of our houses and we become more active and sociable. If you are suffering from a dry cough or infection. ‘I remember stepping outside in Beijing and breathing in. Once on a trip to China many of my friends became ill. Here are some simple means of combating dryness: • • • Place a bowl of water in the room. centrally heated environments or live in very dry houses. She had what Chinese medicine calls ‘Lung dryness’. 64 140 Know how to beat the heat Heat can heal or it can burn you up. After a long. Just as Britain is a damp country. Some people hang containers of water from a radiator. • The atmosphere of a plane can be very drying. other countries can be very dry.’ A few days later it turned into an infection. Vaporizers can be brought from old-fashioned chemist and some health food shops. I had the extraordinary feeling of the cold and dryness going through my nose and deep into my lungs. Our bodies are . When flying drink lots of water to make sure you don’t dehydrate.

We also perspire. rapid breathing and palpitations. Then Coco Chanel of the Chanel fashion house went on a cruise and came back with a suntan. Signs and symptoms of heat exhaustion Symptoms of prolonged exposure are irritability. When we are warm. A new craze for suntans was born and everyone wanted one. The Indian press reported a death toll of 2.6 Until the 1920s people in the West didn’t sunbathe much. In 1996 Pakistan and India experienced temperatures of up to 49 degrees Celsius in the shade. If exposure continues or is extreme it will become serious. the blood vessels at skin level dilate and allow the heat to escape.500 but acknowledged that the numbers were probably higher. Since the discovery of holes in the ozone layer and the increase in the incidence of skin cancer. As the perspiration evaporates we cool down. It was fashionable to remain pale and stay in the shade. If. In colder climates such as Britain or the Netherlands we can take less heat. Those who live in sunny climates know to treat the sun with respect by not overexposing themselves to it. All of us sun-worshippers who once lay in the sun for hours now know that we need to take extra care to avoid its worst effects. ways of protecting ourselves from the heat and sun are well documented. The effects of the sun Heat can injure and kill. however. high fever. Our temperature rises and we get dehydrated. Later we can go into shock and heart failure.PROTECTING YOURSELF FROM THE ENVIRONMENT better equipped to deal with heat than with cold. the death rate rises. People who work in hot laundries or bakeries can suffer the impact of heat as well as those who are affected by the sun. If the temperature rises sharply above 25 degrees. we are exposed to the heat for long periods we may become ill. Most people who holiday frequently or live in hot countries are well aware of the effects of the sun. 141 . cramps.

Lightcoloured clothes reflect radiation. Don’t do strenuous activity in the sun. Hot drinks may cool you down better than cold drinks. Sunburnt skin prevents us cooling down easily. • • Be aware that nothing ages your skin faster than too much sun. Heating foods include meats such as lamb and beef and hot curries. If you like to sunbathe build up slowly and don’t – like mad dogs and Englishmen – stay out in the midday sun. A shirt or blouse with sleeves is a better choice than a sleeveless top as this protects the shoulders. Chinese medicine notes that overwork or unresolved emotions can generate heat in our systems. They know that it’s best to avoid going out in the sun when it’s at its hottest. Thirst is the first sign of dehydration in most people. For more on menopause and overworking turn to Chapter 4 on work. rest and exercise. Take regular cool showers if you are too hot. After their siesta they wake up refreshed and can enjoy themselves well into the evening. Diet can also generate heat in the body. For lifestyle advice about hot flushes see page 209. Find a shady spot whenever possible. Make sure you drink enough liquids so that you don’t dehydrate. This heat is internally generated. Other effects of heat External heat can make us ill but heat can also be generated internally. for instance. During menopause many women get hot flushes. is cooling in nature and can be sipped slowly. 142 . Many people living in hot countries take a short siesta after their lunch. For more on heating food see page 33. Wear a wide-brimmed hat to protect the skin on the face and head. Green tea. • People in hot countries often wear clothes that protect them from the sun. and for more on the emotions see Chapter 3. It is due to the decline of the moistening and cooling yin aspects of the body at this time of life. which dries up the skin on the face.77 WAYS TO IMPROVE YOUR WELLBEING Action Box Ways to protect yourself from the heat: • • • • • • • • Do not stay out in the sun for long periods. Protect your skin with high factor sun creams that are made from natural ingredients.



Flow with the seasons to stay healthy

Some countries have huge seasonal variations in temperature while others have less changeable climates. We can adjust our lifestyle as the seasons vary. If we look at animals we notice that they change from season to season. Animals adapt to winter temperatures by growing thick protective coats or hibernating. In a similar way we need to wear thicker clothes at this time of year. The Chinese note that in winter, when it is darker and colder, we should go to bed earlier, get up later and be less active. In summer the animals lose their winter coats and are at their most energetic. In general we too are more active in summer and can go to bed later and rise earlier. In spring the climate is more changeable and we can protect ourselves against wind and rain. An old saying states: ‘Ne’er cast a clout till May is out.’ This means don’t cast off your warm clothes until May has gone. In autumn, of course, we should take care to add more layers of clothes as the weather gets colder. We are all affected by the elements, but the healthier we are, the fewer negative effects we experience. Balancing our diet, emotions, work, rest and exercise as well as looking after our constitution can help us to achieve good health. Food and water are becoming increasingly polluted (in Chapter 2 we discussed the purity of our food). The air is also polluted by traffic fumes, especially in urban areas. Spending more time in an environment that has clean air can be very restorative to our health. This can just be a walk in the countryside or by a river. Sadly the days are long gone when doctors sent their patients to the seaside to convalesce or when patients with tuberculosis were sent to the mountains to breathe fresh air. A healthy atmosphere and restful conditions are very healing.



Action Box
We can adjust to the seasons to remain healthy. In spring and summer we are more active, wear fewer clothes, eat cooler or neutral food, go to bed later and rise earlier. In autumn and winter we can wear clothing to protect ourselves from the cold, slow down and do less, eat more warm food, go to bed later and rise later to conserve energy.



Respecting Your Constitution

Our constitutional essence and long-term health
Why do some people lead an unhealthy lifestyle yet stay well whereas others need to look after themselves very carefully? The answer lies in the best-kept secret of all – jing, or constitutional essence (see Figure 8).

Figure 8. The Chinese character for jing. The left side of the character has four grains or seeds bursting forth. The right side signifies blue green – the colour reminiscent of sprouting plants. The whole character implies that the essence that is stored in the Kidneys is the foundation of our qi and the seed of life itself.

If we conserve this constitutional essence we can remain strong, vigorous and healthy well into old age. If this essence is depleted we start to dry up, causing us to age more rapidly. We may also have increased susceptibility to ill health.

Essence and our development
We inherit constitutional essence from our parents. It is the primal substance laid down when we are conceived and it creates our underlying strength and vitality. While we are in the womb this essence nourishes and sustains us. Once we are born, however, we are nourished by qi that comes from the food we eat and the air we breathe. For more on qi see page 5.


Although after our birth we are maintained by qi, our constitutional essence still has an important role to play in our health. Constitutional essence is stored in the Kidneys and is responsible for the cycles that allow us to grow, reproduce and develop. The fact that we develop normally from babies to children is due to our essence. It then helps us to move through puberty and on to adulthood. Constitutional essence allows us to be fertile and for women to give birth. Later on, the female or male menopause indicates that our essence is declining.

Essence and our reservoirs
Our constitutional essence acts as a reservoir of energy. It is like ‘sap’ or ‘juice’ that we can draw on during a crisis or periods of overwork. If we look after our health by eating well and balancing work, rest, exercise and sexual activity, then our reserves will remain fully stocked and we won’t need to draw on them. They might even be topped up by some of the qi that is formed from the food we eat, and the air we breathe. If we overdo it, however, we will deplete our reserves of essence. When the constitutional essence gets depleted, this can result in us feeling exhausted and easily becoming ill. Long-term depletion can cause us to age prematurely. By learning to assess the strength of our essence, how we deplete it, how we conserve it, how we can replenish it and how to improve its quality, we can positively affect our quality of life. These are the secrets of preserving our constitutional essence.


Conserve your constitutional essence

Some people are born with what seems to be an infinite amount of constitutional essence. Others start off with less. We can compare this to a car battery. Some cars have larger batteries than others. No matter what their size they need to be looked after. If people frequently forget to switch off their lights or other accessories the battery can go flat. Other drivers are more sensible and look after their batteries so that they last.



Our constitutional essence is like our own internal battery. We can be careful and conserve it, or we can use it recklessly. Unfortunately, it is easier to replace a car battery than our essence. The father of a friend of mine is still vigorous even in his late eighties. His hair didn’t turn grey until his mid-eighties and he only started to feel he was getting a little old when he was 81! He’s always led a healthy life and he eats fresh food from his garden at every meal. When working he had a desk job but would take a brisk walk for 40 minutes every day and at weekends he enjoyed sporting activities. In comparison, another friend survived on very little sleep, and in his late teens was nearly an alcoholic, had too much sex and spent most of his time partying. At the age of 20 he collapsed completely and stayed in bed for almost a year, being nursed by his mother. He is now in his mid-thirties and has recovered, but still has to be careful to sleep and eat regularly. If he overdoes it he becomes exhausted and gets backache. In spite of being a healthy child he drained his batteries at an early age.

Ways in which we deplete our constitutional essence
Our supply of constitutional essence is finite. Those born with a plentiful supply are considered lucky, but if you are born with a strong constitution and don’t realize this, you may think you have an infinite supply of energy, as my friend above did. Those who have a small ‘battery’ are often more careful with themselves, and in the end may outlast people who started life with a larger ‘battery’ but didn’t look after it. These are some of the ways you might be using up your constitutional essence: Overwork. Not enough sleep. Too much sex. Too much exercise or overactivity.


In the first list write down what you do to conserve your essence. Write two lists. Now think of anything you might change from the second list to help to conserve it more. Remember that change takes time. dizziness. backache. difficulty conceiving. Symptoms include premature greying hair or baldness. Some people are born with some deficiency in their constitutional essence which might result in a slight delay to the normal stages of their development. tinnitus (ringing in the ears). Signs of depleted constitutional essence The signs are those associated with ageing. Consider how you are supporting yourself by doing the things written in the first list. Start by making very small changes. poor concentration and memory. They may be late starting to walk or talk. the first symptom you might experience is excessive tiredness. Action Box Preserving your constitutional essence Take a few minutes to consider how well you are caring for your constitutional essence. an early menopause in women or impotence in men. Severe and continual long-term stress. extreme tiredness. drying skin and wrinkles. if you take note of the symptoms of depletion. Although the constitutional essence used up can’t be restored. Another sign is that they might continually fall ill. constant colds. Most of us have a ‘normal’ amount of this essence – although we can never have too much. The ‘juice’ is drying up. 148 . In the second write down what you do that might deplete it.77 WAYS TO IMPROVE YOUR WELLBEING Poor diet or irregular eating habits. develop slowly as infants or the onset of puberty may be delayed. If you have normal constitutional essence but are depleting it. The following tips will show you other ways to help you to conserve your essence. Long-term drug or alcohol abuse. you can at least improve the quality of what is left. and you rest. brittle bones.

The three main ways to assess this are: The length of our earlobes. Constitution and the ears Ancient Chinese texts talk about the size of the ears and the length of the earlobes as a guide to the strength of the constitutional essence. and can be used as an approximate guide to how we will fare in old age. A weak jaw means we might be less healthy. 149 . According to Chinese facial diagnosis. A strong jaw indicates that we will have a long life. while small thin earlobes are said to indicate a less strong one. he is usually depicted as having huge earlobes. remain healthy into old age and easily recover from illness. Long and full lobes are said to indicate a strong constitution. The ears should be well placed – that is. They should also be a good size in relation to the person’s build. not too high on the head. the jaw and lower part of the face relate to the later years of a person’s life.RESPECTING YOUR CONSTITUTION 67 How to check your constitutional strength Chinese medicine gives us guidelines that help us to assess the overall strength of our constitution. If we look at oriental pictures of the Buddha. The strength of our jaw line. The strength of the jaw A large head on a strong broad jaw line is another indication of a healthy constitution. perhaps signifying the extraordinary strength of his essence. and the earlobes should be long. Our overall stamina.

big ears. you should still be careful. a very strong jaw and a good physique and stamina. congratulations! You probably have very strong constitutional essence. this may indicate that you have strong constitutional essence. People with a strong constitution sometimes fail to understand the fragility of the rest of the population who have weaker or even normal constitutional energy. They may wonder why others can’t just ‘pull themselves together and get on with life’ when they are under stress or are ill. Action Box If you have long ear lobes. Even if you have an abundant supply of constitutional essence. make sure you are not being too self-critical. If both are of good size and shape we should fare well. . If not. You probably have a more ‘normal’ supply of essence like the rest of us. If you are very robust. Physique and stamina One other useful way of assessing the strength of our constitution is to consider our overall stamina. Make sure you look after it! If you don’t see these qualities when you look in the mirror. have a naturally strong physique and can easily work hard and recover your energy quickly. Our constitutional essence is finite and overdoing things can result in exhaustion. If you have strong constitutional essence you will easily recover from illness. 68 150 Accept your limits and live within their confines These four guidelines will help you live within the limits of your constitutional essence.77 WAYS TO IMPROVE YOUR WELLBEING We can observe the ear and the jaw line to roughly assess how we will deal with illnesses later in life. Frailer people who are looking after their health now might fare better in the future. we might start to prepare ourselves now and build up our constitutional essence in order to have a healthy future.

a healthy lifestyle will keep it that way rather than depleting you when you most need it.RESPECTING YOUR CONSTITUTION 1. Avoid comparing your capacity to someone else’s If you have a small ‘battery’ or one that is currently run down it’s best to accept the situation and work within your limits. If a crisis arises out of the blue. Often they override their exhaustion and keep active instead of resting. There is often conflict between the needs of family and work. feeling low or simply being ‘out of sorts’. When we are depleted. This will enable you to feel proud of what you have done and help you to get the best from your life. Work within your capacity and listen to your body’s needs Many people think it’s normal to overwork. If you expect to be like others who have a very strong constitution you will always find yourself wanting. but the more you can tune in and take notice. Once we are in the habit of overworking it becomes difficult to stop. for example. you can deal with it better if your battery is fully charged beforehand. Work steadily and then compare yourself to yourself. At first you may prefer to ignore them. If your batteries are already going flat you may be left completely depleted afterwards. you will then value your own accomplishments rather than someone else’s. Many people take their good health for granted. I often tell patients that listening to the body is the key to maintaining health. which may be tiredness. look at how much you have improved compared to one or two years ago. 151 . 2. You could. Charge your batteries now Our health is our insurance policy. 3. It can take time to train yourself to notice its signals. Even if you think you have loads of energy and vitality. we are more vulnerable to illness. the more you can make healthy adjustments to your lifestyle.

If necessary. There was only one statement that he made to almost everyone. 2. Many of the patients were very ill and each patient was given an individual diagnosis and treatment. By acting now to restore it you are buying insurance for your future health. 152 . Work within your capacity and listen to your body’s needs. 4. there are very few tonics left in Western medicine. and it was. now is the time to act. He skilfully diagnosed patients and suggested treatments. If you think your constitutional essence is even slightly depleted. ‘Don’t have too much sex’. restore your strength with Chinese medicine Acupuncture and Chinese herbs can boost our energy. 3. If necessary restore your strength with Chinese medicine. A change in lifestyle may be difficult to undertake if you are unhealthy and lacking in energy. Chinese medicine treatment can help patients who are depleted and unwell gain the strength they need in order to make lifestyle changes that can support their health. Western medicine can remove individual symptoms but don’t usually deal with the underlying cause or restore our overall energy.77 WAYS TO IMPROVE YOUR WELLBEING 4. Avoid comparing your capacity to someone else’s. stamina and wellbeing. Charge your batteries now. Unfortunately. Action Box These are the four guidelines that will help us live within the limits of our constitutional essence: 1. These treatments recognize the need for tonics. 69 Your sexual activity affects your constitutional essence When I was first studying acupuncture I went to a seminar led by a well-known Chinese doctor who lived in New York.

It is understood that enjoying a satisfying sex life helps us to remain in close and fulfilling relationships. Others try to please a partner who has greater desire.RESPECTING YOUR CONSTITUTION In the West today the benefits of sex are widely publicized. who lose sperm when they ejaculate. After a woman has had an orgasm she needs to rest for a few minutes!’ This may have been said with tongue in cheek but it nevertheless illustrates the point. The Chinese doctor I mentioned earlier said. As you will see in the next tip. This is especially true after the birth of a baby or during chronic illness. Most people naturally have less desire to have sex when they are ill or overworking and this is normal. be a source of great friction for couples. A sympathetic partner will understand that the lack of desire is a sign of ill health or a different constitution and not of rejection. Constitutional essence and orgasm Chinese medicine notices that the quality of male sperm reflects the strength of the constitutional essence. 153 . This seems to apply slightly more to men. we might consider making some temporary changes in order to regain our health. it is healthy to have an active sex life. When we are ill or tired. Every time we have an orgasm we lose a small amount of this essence and deplete the Kidneys where it is stored. If you think this is unfair don’t worry. When we are ill. Many feel that they should have more sexual appetite and deplete themselves trying to have a ‘normal’ amount of sex. we need to cut down to help us to regain our health. but also (to a lesser extent) to women. however. This situation can. ‘After a man has had an orgasm he needs to rest for a day. however. and compromises may need to be made. women deplete their essence too – but in another way! Sex and ill health When we are well.

All the ancient Chinese doctors had different opinions. orgasm can relax them and may free up blocked energy and even cure pain. which can build up through a lack of sexual activity. however! In general it is normal for younger people to enjoy a more active sex life and for this to steadily decline as a person gets older. of course. Frustration. When they are tense and overworked they have a heightened desire for sex. Chinese medicine books discuss what constitutes a normal sex life at different stages in our lives. at 30 once a day. As a rule of thumb. The importance of sex The benefits of sex are also important. Action Box Age and sex As well as giving us guidelines about sexual activity when we are unwell. As long as it is not used habitually. One important sign of having too much sex is a dull backache around the Kidneys where the constitutional essence is stored. In this case they may be engaging in too much sexual activity which may be temporarily satisfying but in the long term may drain them. They initially get tense because they are stressed and tired but ultimately become more tired and stressed due to too much sex. They may find tension can be released through orgasm. at 50 every five days. at 40 every three days. This should be halved if the person is unwell or tired.1 154 .77 WAYS TO IMPROVE YOUR WELLBEING ‘Too much’ sex Some people react differently. This can produce a vicious circle that is hard to break. a maximum frequency of ejaculation for a man in good health at the age of 20 could be twice a day. a way to create intimacy within a relationship and this will lead to better health. at 60 every ten days and at 70 every 30 days. Sexual closeness is. When people have tight muscles. sex can also be an important way to release tension. In this situation they need to deal with the underlying causes of the tension. can be just as damaging to our health as too much sex.

As well as resting. A baby receives nourishment from the mother’s constitutional essence while in the womb. avoids getting emotionally upset. They may develop signs of essence deficiency leading to illness and later premature ageing. traditionally by her mother-in-law. If they have looked after themselves well. to strengthen her. pregnancy depletes a woman’s constitutional essence. ‘Doing the month’ Rest is particularly important immediately after giving birth. and as she has been temporarily weakened by the process of giving birth. they may end up healthier than before they became pregnant. she also avoids the effects of Wind and Cold (see Chapter 5). 70 ‘Do the month’ after pregnancy Just as men use up their essence when they ejaculate. especially chicken. At this time a woman in China is said to ‘be in the month’. It is normal to enjoy more sex during the summer when it is hotter and have less sexual activity in the colder months. a good friend or hired help. Pregnant women who don’t rest or take care of themselves may start to deplete these reserves. All her needs are taken care of.RESPECTING YOUR CONSTITUTION It is also recommended that our sexual activity changes with the seasons. During this period she rests completely. she eats plenty of meat. Mothers who have many pregnancies close together may also become depleted. however. 155 . although nowadays this may be her partner.

infections and depression. joint problems. Most thought women who don’t rest after giving birth would suffer ‘grave consequences’ for their health later on. Other well-known symptoms are ageing skin. breaking nails and poor-quality teeth. Women often leave hospital soon after having a baby and although their energy is still depleted they go back to ‘normal’ life almost immediately. Many of our role models encourage us to ‘get up and go’ after giving birth rather than recovering our energy. Nowadays many women in the West no longer regard this as necessary. those who were questioned said they considered ‘doing the month’ was beneficial to their health. The concept of post-natal depression didn’t make sense to the Chinese-American women questioned. underline the seriousness with which Chinese tradition takes women’s health during pregnancy.77 WAYS TO IMPROVE YOUR WELLBEING ‘Doing the month’ and our health In a study of over 100 Chinese-American women in California. greying hair. ‘Doing the month’ and post-natal depression Interestingly. The consequences of not ‘doing the month’ Chinese tradition states that if a woman does not ‘do the month’ and subsequently becomes ill there is only one way she can restore her health – to become pregnant again and this time to ‘do the month’ properly! 2 We might decide that this course of action is a little extreme! It does. however. 156 . women who ‘do the month’ don’t expect to get post-natal depression. A period of rest after giving birth used to be a normal part of Western postnatal treatment. These might be illnesses such as poor energy. This is in contrast to women in Western countries who often take it for granted that they will suffer from depression after childbirth.

Parenthood can also be an important turning point for both mother and father as they care for and nourish their newborn infant.RESPECTING YOUR CONSTITUTION Action Box If you are. These are: Puberty Leaving home Pregnancy and childbirth Menopause 157 . we ignore them. If on the other hand. 71 Important transformation times that can change your life Chinese medicine understands that the constitutional essence creates sevenyear cycles in women and eight-year cycles in men. If you can’t manage a complete rest you might consider how you can get support in order to rest as much as possible. you might have thought about looking after yourself during the pregnancy. For some people a whole month is too much. These affect our physical and psychological health. There are a number of special times in life when our health can substantially change for the better or worse. Motherhood is a time when women can blossom and improve their health – or a time when they can lose it. we may become less well. If we take special care of our health during these transformation periods we can end up feeling rejuvenated and healthier. Remember that time spent looking after yourself after the birth can set you up for good health in the future for you and the baby. mind and spirit during which transformations occur. or considering becoming pregnant. but what about after giving birth? A month resting is the best option. Every seven or eight years there are shifts in our body.

however. 3 Some people blossom when they come into puberty. were developing breasts and were maturing physically and emotionally. grew tall and became very attractive! The age gap was due to the girls having a sevenyear cycle and maturing two years before the boys. It has become almost a ‘norm’ for teenagers to abuse themselves with drink. Now this transition time is often when young people go to university or set up home with a partner. Then a few years later the boys suddenly shot up (usually around age 16). At the same time the boys were less developed. We can’t stop teenagers from doing what they will do but we can let them know that their constitutional essence is finite and precious and hope that some will take notice. It used to be the time when people got married. Others find that it a difficult time from which they never truly recover. When I was 13 or 14. it can take a toll on their health. Mental diseases such as schizophrenia are more common than they used to be – especially in teenage boys. Other physical illnesses such as heart attacks and strokes are now occurring at younger and younger ages. poor food and lack of rest. 158 . Depression and instability can occur and a negative cycle can be set in place. Leaving home People generally leave home in their late teens or early twenties. If leaving is a struggle.77 WAYS TO IMPROVE YOUR WELLBEING Puberty According to Chinese medicine theory the seven and eight-year cycles lead to puberty in girls at around the age of 14 (2 times 7 years) and for boys around the age of 16 (2 times 8 years). drugs. Teenagers think they will live for ever! Those who have strong constitutional essence probably come through unscathed but we are seeing the results in the teenagers who are less constitutionally strong. my girlfriends and I noticed that we had suddenly grown tall. As long as this is a good move and the young person has plenty of support and help. Problems of long-term obesity can set in at an early age. the mental adjustment from dependence to independence runs smoothly and they move on to being a self-sufficient adult.

It is interesting that the signs and symptoms of menopause were the exception rather than the rule at one time in Chinese society. Did you end up more or less healthy? Which transitions are coming next? If you prepare yourself you can use them to help you to improve your health. Take some time to remember how smoothly you went through it. During the initial period after birth the man can feel estranged from his partner for a while – the baby has taken his place! After about six months he will usually find himself reconnecting with the mother as their baby learns that she or he isn’t the centre of the world and both parents start to participate and feel more involved with childcare. Action Box Plan for your transitions You have probably already been through at least one of these transitions. Menopause Menopause occurs in women at around the age of 49 (7 times 7 years). Conversely for those women who look after themselves or have strong constitutional essence menopause can be the beginning of the healthiest time of their lives as they develop from a mature adult into a ‘wise woman’. but pregnancy is also a very important shift for men. This is changing as China ‘modernizes’ and comes more into line with Western culture. A lot of women feel unwell throughout this time and hot flushes and anxiety are often seen as a ‘norm’.RESPECTING YOUR CONSTITUTION Pregnancy and birth We discussed above how this transition affects women. Are you doing anything that could negatively affect your health while you go through this stage? What could you do to support yourself through this transition so that you come out of it feeling even healthier than you are now? 159 .

If not. however. She often goes through huge psychological and physical adjustments following a miscarriage. 73 After a miscarriage take time to rest Chinese medicine teaches that miscarriage (or abortion) is often even more depleting for a woman than pregnancy itself. it is quite different from the female menopause.77 WAYS TO IMPROVE YOUR WELLBEING 72 The male menopause is not what you think! Recently it has become fashionable to discuss the male menopause. 160 . The seven and eight-year cycles discussed above have been described in the Nei Jing. A man’s cycle. Women’s cycles end at around 49 years (7 times 7 years) when their fertility declines. At this time their whole life can shift. This is when men traditionally retired from their role as the breadwinner. these transitions still hold true to some degree for both sexes. a loss of their role and status and possibly severe illness or even premature death. This may be the real time for the ‘male menopause’. Although it does exist and men do experience a menopause (or andropause). one of the oldest Chinese medicine classics. goes on until 64 or 65 years (8 times 8 years). If they adjust well to this major lifestyle change they can go on to a happy and healthy old age. This is because the natural cycle of pregnancy has been cut short. Action Box Although times are changing and roles are now more flexible. A healthier option for her is to rest and recover from the grief. This can enable them to have optimum health and wellbeing later in life. When I see patients who are in the middle of one of these important transitions we discuss how they can use them to their advantage. the result can be premature ageing. Her instinct may be to become pregnant again as soon as possible to make up for the loss.

The main purpose is that it’s special and meaningful to you. This happened to one of my patients. She came for treatment saying she was very depressed and didn’t understand why. at the time when the baby would have been born. Many feel this enables its spirit to move on and the parent(s) to move on as well. rest and exercise. The ceremony may be quite simple. If the woman becomes pregnant again before she is ready. Now it was time for the birth and depression had set in. the baby may have weaker constitutional essence or the mother may become more depleted and tired. Months later. like reading out a meaningful poem. the Chinese suggest that we can strengthen the quality of our constitutional essence with exercises such as qigong or tai ji quan. have you properly recovered? Did you rest and allow yourself to grieve afterwards? Some people have a ritual for the lost baby. This should enable the woman to fully regain her energy and overcome the loss. 74 Strengthen your constitutional essence at the dantien As well as ensuring that we eat healthily and have enough work. She wasn’t consciously thinking too much about the abortion she had had nine months before but her body hadn’t forgotten. singing a specially chosen song or spending time in meditative silence or prayer. she started to adjust and gradually felt much healthier and able to cope again. If you have had a miscarriage. In this case the would-be mother often doesn’t make the connection or realize that her body and mind are grieving and adjusting to the loss of the child.RESPECTING YOUR CONSTITUTION After an abortion a woman may assume that she can go back to normality immediately. After acupuncture treatment and rest. Action Box This is for those who have lost a baby. Allow at least six months or even a year to recover from a miscarriage. which helps them to say a proper goodbye. 161 . depression can set in.

Breathe in through the nose and at the same time allow the lower abdomen and sides to expand. For the basic standing position. At the same time it will move the area of the lower abdomen and activate the dantien. • • • Breathe into your dantien. By practising Chinese exercises we can improve our vitality and wellbeing and become more relaxed. Then breathe out and allow the abdomen to relax (Figure 9). Breathing in and out from the dantien. Action Box There are three ways that you can activate the dantien. Relax the shoulders and neck 162 . Adjust your posture Adjusting your posture ensures that your centre of gravity naturally falls to the dantien and will also aid its activation. Bend the knees slightly so that they are unlocked.4 Figure 9. Relax the hips and lower abdomen and allow the weight to travel down to the arches of the feet. Allow the pelvis to curl slightly forward so that the lower back is straight.77 WAYS TO IMPROVE YOUR WELLBEING We can improve the quality of this essence by activating an area four fingers’ width below the umbilicus called the ‘dantien’. Adjust your posture. Focus attention on the dantien. Some people find it helpful to imagine a balloon expanding and contracting in this area. stand with the feet facing forward and shoulder width apart. Breathing in this way is natural and easy. Breath into your dantien Natural deep breathing into the lower abdomen relaxes us and this in turn builds our energy. The Chinese call the dantien ‘the seat of the jing or constitutional essence’.

A simple qigong exercise that helps place the attention on the dantien is as follows.RESPECTING YOUR CONSTITUTION and let the arms hang loosely at the sides. feel your arms and hands slowly moving outwards. Expand your arms wider and wider until you are reaching out to the universe. Keep the head upright and look straight ahead (Figure 10). This exercise will also aid concentration. in all directions. Adjusting posture during qigong exercises. continuing to allow the qi to expand and contract. others just get a ‘sense’ of the energy. Imagine that your qi is extending outwards from your dantien. • • Stand in the basic standing posture in Figure 11. strengthen our qi field to help ward off infections and enable us to develop the ability to direct our qi inside and outside our body. 163 . Now allow the qi from the universe to contract. Some people find it helps to imagine their qi as a coloured light. • • • As the qi expands. As it comes in.5 Figure 10. Focus attention on the dantien Focusing attention on the dantien is a simple yet effective way to strengthen it. Feel that your energy is extended to the universe and at the same time notice that you can remain centred in your lower abdomen. allow it to move your arms inwards until the qi is in your dantien and is getting smaller and smaller but never disappearing. Repeat for 5 to 10 minutes.

77 WAYS TO IMPROVE YOUR WELLBEING Figure 11. It doesn’t matter what size battery we have. 75 What you learn from a good teacher becomes yours for life Basic qi exercises are simple and safe to do. better focused energy and a clearer mind. People from Eastern cultures usually have great respect for their teachers. It can benefit us for a lifetime and it can never be taken away. Having a good teacher also motivates us to continue to improve. 6 164 . Practising regularly develops strong internal stability and strength. They recognize the huge gift that is being imparted to them. Whatever we learn from our teachers is ours to keep. however. it is always best to do so under the guidance of an experienced teacher. whether we practise alone or with a group. A qigong exercise for the dantien. it will still improve our health. If you wish to progress in the practice of qigong or tai ji quan. When the constitutional essence is strengthened in its quality this produces more vitality.

7 In another story a doctor became weakened when he developed tuberculosis at the age of 48. He practised qigong under a famous teacher. The use of these balls is based on the theory of Traditional Chinese Medicine. They have been used since the Ming dynasty (1368–1644) to strengthen the qi and the constitution. Acupuncture channels circulate qi throughout the body and the pathways 165 .RESPECTING YOUR CONSTITUTION Longevity through qi exercises Chinese books are full of stories of people who restored their constitutional essence with Chinese exercises. Before joining a class you might want to talk to the teacher to discuss the type of qigong practice she or he teaches. By learning qigong his lung trouble cleared without any treatment and he subsequently became a practitioner of Chinese medicine and worked until he was nearly 100 years old. 76 Use Chinese metal balls as a simple longevity tool Chinese ‘metal’ balls are easily available from many Chinese shops. He later learned Chinese boxing – a martial art where concentration on the dantien is practised. Talk to existing learners and find out about the benefits they reap from their practice. He eventually straightened his back. By the time he was 12 he had developed a hunched back and was nicknamed ‘the hunchbacked vegetable boy’. He was still strong and robust at 100 and taught other children Chinese boxing throughout his life. One tells of a Chinese man who came from a poor family. He had to sell vegetables at the local fair from a young age and he carried them on a pole that rested on his shoulders. 8 Action Box Finding a teacher The best way to find a good teacher is by word of mouth.

Start with smaller balls. This keeps the memory strong and the brain clear and active. the area where the constitutional essence is stored. Once the movement is smooth in one direction learn to turn them in the opposite direction.9 which can be translated as ‘scraping therapy’. forming a circuit. In time. Action Box To use Chinese metal balls: • • • Hold two balls on one palm and move them in a circular direction using an opening and closing motion of the fingers. Increase your ability slowly and surely – don’t expect to become an expert without practice! 77 ‘Scrape’ on the back to strengthen constitution Many old Chinese families have passed down a tradition called guasha. Moving the balls activates the energy channels and this in turn strengthens the connected Organs. Often the children in a family scraped their grandparents’ lower back around the Kidney area. listening to music or reading. At first this may seem awkward and the movement will be uneven. This too will be awkward at first and will gradually become smoother in time. The qi can easily be massaged at the extremities. however. The Kidneys are. By circulating the balls all the vital Organs can be strengthened. This therapy maintains and strengthens the constitution and is said to improve health and longevity. By 166 . of course. Using the balls encourages longevity and is easy to do while sitting watching TV.77 WAYS TO IMPROVE YOUR WELLBEING travel around the body. • • • Circulate the balls with both hands equally and do this for at least five minutes a day. The brain can also be strengthened as it connects to the qi pathways in the hands. and for an additional challenge either use larger balls or use more balls in the palm of one hand. it will become increasingly smooth. especially in the hands.

For longevity a person should be scraped once a week. so expect only a light redness to appear on the area being scraped. • • Do not bathe or leave the skin open to the wind or cold immediately after using guasha. Lightly rub some oil (often sesame oil but any good-quality oil can be used) into the patient’s lower back. scraping is also used to clear pathogens such as wind and heat from a common cold. • • • • • In time some redness will appear. This technique is meant to strengthen the patient. Continue until you have covered the whole lower back area down to the level of the top of the pelvic bone. Do not scrape again until the red spots have disappeared. Do this as if you are massaging the skin with the scraper – it should feel pleasant to the recipient. This clearing technique should be learnt from a teacher. It was documented during the Tang dynasty (618–907) when the technique became common. and in this case more intense redness or more spots may appear. at which point move area and scrape further down. burnt or in any way fragile. Nowadays the smooth edge of something like a porcelain spoon is more likely to be used. The technique dates back around 3. Keep the scraping tool at a 45-degree angle. This is a positive sign that a pathogen such as heat or wind has been cleared (see page 140). It was known as a way of prolonging life by strengthening the person’s healthy qi and essence.10 167 . In the description below this scraping is carried out by the ‘practitioner’ on a ‘patient’. Action Box How to carry out the scraping technique: • • • The practitioner traditionally uses the edge of a metal coin.000 years. If the patient experiences any discomfort do not continue. If necessary you can also scrape outwards. However.RESPECTING YOUR CONSTITUTION learning the technique in childhood the tradition was passed on to the next generation. Scrape firmly but lightly downwards next to the spine starting at the level of the bottom of the rib cage. Do not treat in areas where the skin is damaged. Sometimes red spots arise.

The following conditions are considered: Asthma Anxiety and panic attacks Back pain Chronic fatigue syndrome Constipation Colds and flu Depression Diabetes Diarrhoea Headaches Hypertension 168 . listing the common Chinese diagnoses for the conditions and some lifestyle adjustments that might improve or prevent them. These suggestions are not meant as a substitute for medical help. Once treated. Nor are they a substitute for Chinese treatments such as acupuncture. Chinese treatments can be extremely effective for of many of these complaints.7 Staying Healthy and Preventing Disease This chapter provides a reference for many common ailments. Chinese herbs or Chinese massage (tuina). patients can then prevent recurrence of the problem by making appropriate lifestyle changes.

Xiao means wheezing and chuan means breathlessness. 169 . If it is not cleared. but deficient Spleen or Kidney qi may also be a cause of asthma. Chinese medicine refers to colds and flu as wind-cold or wind-heat (see wellbeing tips 59 and 60). Wind-cold or wind-heat Mild asthma can escalate into a full-blown asthma attack by catching a cold or flu. Phlegm Phlegm can settle in the chest causing wheezing.STAYING HEALTHY AND PREVENTING DISEASE Indigestion and heartburn Insomnia Joint problems Menopausal hot flushes Period pains Premenstrual tension Skin conditions Asthma Chinese medicine diagnosis Chinese medicine describes asthma as xiao chuan. The wind-cold or wind-heat must be cleared for a person to recover and bring the asthma back to manageable levels. For more on qi see page 5. According to Chinese medicine diagnoses asthma can be caused by: Qi deficiency Deficient Lung qi is most common. the asthma will intensify and this will further weaken the already fragile Lungs (see also ‘Colds and flu’ on page 184).

If you suspect certain foods trigger an attack. Notice if the asthma recedes during this time. Some asthma is triggered by an intolerance to certain foods or food additives. Protection from the environment Most asthma sufferers know that catching a cold can intensify and trigger asthma which is otherwise latent. 170 . try eliminating them: Remove one or more of the suspect foods from your diet completely for a few weeks. Asthma symptoms can often be reduced by cutting out phlegm and damp forming foods. You may need to give up the very food you most enjoy in order to overcome the symptoms of intolerance. This will strengthen our qi and help to prevent asthma attacks. Food intolerances can occur from eating an excessive amount of one type of food over long periods. continue eliminating the item(s) for a longer period to see if the asthma abates still more. such as iced fizzy drinks and chocolates. If you crave a particular food this may be a sign that you are sensitive to it. We also need to eat a nourishing diet that is rich in fresh vegetables and grains. Take care not to eat too much cold food or sweet foods. Wearing a scarf in windy weather. read Chapter 5. as these can weaken the Spleen qi which in turn depletes the energy in the Lungs. wearing a vest in the cold. If there is an improvement. For more about protecting ourselves from the environment. covering the hands and feet and never leaving the chest exposed to the environment are all essential to anyone who has asthma. Oranges are also known to exacerbate phlegm on the chest.77 WAYS TO IMPROVE YOUR WELLBEING Lifestyle changes that may prevent or improve asthma Diet Many people with asthma have phlegm in the chest but are not aware of it. especially dairy products which create a lot of mucus. or from eating food at an early age that our digestive system was not mature enough to digest.

This can ultimately deplete our qi. An inhaler temporarily alleviates the symptom but does not address the cause. However. Sometimes the relief gained from using an inhaler allows us to do more than is within our true capacity. Emotions Some asthma can be aggravated by stress or emotional problems. Qigong and other exercises Mild exercise can often help people with asthma. Children can be stooping over books. examine your lifestyle and decide how best to deal with the stress. If you get no exercise at all. as this can strengthen the chest. try to take notice of the specific trigger. Pollutants Pollutants in the air will exacerbate an asthma attack. If this happens to you. Good posture Asthma is sometimes caused or worsened by poor posture. especially if the lungs are weak. especially during childhood. In these situations they may not breathe properly because they are putting undue pressure on their chests. It can often be unexpressed frustration or anger but may also be grief. as this may put too much strain on them. Once you know what provokes an attack. an asthma attack is also a ‘signal’ that there is an underlying cause that needs to be dealt with.STAYING HEALTHY AND PREVENTING DISEASE Overactivity and rest Inhalers allow many people with asthma to lead a normal life. which can help to encourage proper breathing. Those who have asthma are advised to guard against doing too much and take regular rests. If possible strive to avoid getting into situations that trigger the emotions. it may be a good idea to start learning tai ji quan or qigong. anxiety or other emotions. Read Chapter 3 to find other ways of dealing with emotional strains. Living in an urban area can be especially stressful on the lungs but country areas can also be polluted especially during crop spraying. sitting on wrongly adjusted seats or watching television for long periods. Household paint and other products containing 171 . as well as encouraging more breaks for activity. Adjusting the posture can be beneficial. Strong exercise is not recommended.

Strengthen your constitutional essence at the dantien Anxiety and panic attacks Chinese medicine diagnosis According to Chinese medicine. Wellbeing tips that may be particularly helpful if you have asthma 2. Emotions are a key to good health 23. Exercise in the ‘spirit’ of qigong 37. Balance yin and yang in your work and rest 60 How to prevent colds. life-enhancing qi 6. anxiety or panic attacks are most often caused by: Blood deficiency Chinese medicine understands that the Blood of the Heart houses our spirit. Points to relieve smoker’s cravings 54. Smoking Anyone who has asthma is advised to stop smoking. Rely on ‘economical’ foods in your daily diet 3. flu and other acute problems 74. Be alert for food sensitivities 22. If 172 .77 WAYS TO IMPROVE YOUR WELLBEING strong chemicals can give off noxious fumes which can trigger attacks and household cleaners can also cause problems. Anger makes qi rise 25. People with asthma need to keep their environment free from any of these particles and pollutants. Smoking weakens the Lung qi and causes further difficulty breathing. Chinese medicine treatments Both acupuncture and Chinese herbs can be extremely beneficial for those suffering from asthma. Grief and sadness dissolve qi 41. Choose vegetables – full of rich. Know your phlegm and damp forming food 21. House dust mites are also said to be one of the most common causes of asthma attacks.

causing anxiety or panics. For more on Blood see page 23. This can cause Blood deficiency. is essential for anyone who has panic attacks or anxiety. whether they are vegetarian or not. hot chocolate and colas can also cause some people to become over-anxious. Eat three meals regularly every day. Caffeine Excessive amounts of caffeine from drinking tea. Lifestyle changes that may prevent or improve anxiety and panic attacks Diet Vegetarians may not be eating enough ‘Blood’ nourishing food. and if there has been improvement you may decide to continue to exclude them from your diet. If the cooling and calming yin qi is deficient this causes restlessness. Yin deficiency Yin qi cools and calms us down. Discover whether these are having a negative effect on your health by cutting them out for two or three weeks. rich in fresh vegetables and grains. while yang qi warms and gets us moving. coffee. At the end of this time assess whether you feel different. poultry or fish. This could produce tremendous benefits for your emotional health. which can lead to anxiety and panics.STAYING HEALTHY AND PREVENTING DISEASE the Blood is deficient the spirit becomes unsettled. Eating a nourishing diet. 173 . If you are vegetarian and have no ethical reasons for not eating animal products you are advised to start eating a small amount of meat. Eat in a relaxed environment. Do not expect an immediate change. leading to anxiety or panic attacks. Also make sure that you: Don’t skip meals. as it may take a few weeks or months for the Blood to build up in the system.

Women who use a coil may find that they bleed profusely during their periods. 9. 10. Bleeding Any bleeding can cause Blood deficiency.77 WAYS TO IMPROVE YOUR WELLBEING Relaxation and rest Sometimes an overactive lifestyle or a highly stressful job can culminate in anxiety and panics. from childbirth or trauma) or heavy periods. Chinese medicine treatments Acupuncture. a change of contraception may be necessary. If loss of blood is the problem (for example. Try to put aside time for relaxation before going to bed and take at least eight hours’ rest in bed even if you have difficulty sleeping. Chinese herbs or tuina (Chinese massage) can all settle and calm people who have anxiety or panic attacks. 20. Chinese herbs or acupuncture can help to rebalance the menstrual cycle and deal with the aftereffects arising from the resulting deficiency. 29. It is also beneficial to ensure that you take a sufficient break for lunch and have a rest after lunch. Our body can create better-quality Blood if we relax and rest. This can cause the Blood to become deficient. Be an ‘almost’ vegetarian If you are vegetarian – be a well-balanced one Take good-quality food Drink green tea or other healthy drinks Fear makes qi descend and worry knots the qi Gain perspective on your emotions 174 . If this is the case. Qigong and tai ji quan Qigong and tai ji quan are relaxing exercises that can have a profound effect on those who feel anxious. 24. By carrying out the gentle exercises and strengthening the dantien in the lower abdomen we can learn to become calmer and more settled. Wellbeing tips that may be particularly helpful if you have anxiety and panic attacks 8. Heavy periods or bleeding during childbirth can also cause Blood deficiency and can be a common cause of post-natal anxiety or depression.

Chinese medicine teaches that there are many causes. Wind. This prevents our qi and Blood from moving. Important transformation times that can change your life 73. Qi and Blood ‘stagnation’ in the lower back Sometimes back problems are caused by either mental or physical overstrain. Use talking therapy 33. Use writing therapy 44. Anyone who has suffered from this acute back sprain will testify to its extreme pain. Sleep – the best natural cure 48. A simple self-exercise more effective than massage 71. which in turn causes pain. The pain can develop slowly or the back can suddenly become ‘sprained’ and we can find ourselves unable to move. After a miscarriage take time to rest 74. We develop tense muscles in the lower back as we try to cope with our problems or overstrain ourselves physically. Scan your body to relax 55. Use Chinese metal balls as a simple longevity tool Back pain Chinese medicine diagnosis Backache is one of the commonest reasons given for absence from work in the Western world. The main reasons for backache are: Deficient Kidney qi The Kidneys are situated in our lower back. Strengthen your constitutional essence at the dantien 76.STAYING HEALTHY AND PREVENTING DISEASE 32. cold and/or damp in the lower back This can cause acute or chronic back pain. If they are functioning sluggishly then we will have a dull ache in this area. Physical trauma A sports injury or an accident is a common cause of back problems. 175 .

and the wind and damp also contribute. When lifting. Protection from the environment Wind. For example. If necessary place a hot pad or hot bottle on the back if it starts to become painful following such activities. cold and damp can enter the back through the open pores. such as nurses. sunbathers on a hot day which then turns cool. This can leave the back exposed. creating acute pain. 176 . you may find it necessary to transfer to alternative. while working in the garden we may build up a sweat and remove clothes. adjust your lifestyle so that you sit down more frequently. always bend the knees rather than the back. If you have back problems it is advisable to use chairs that support the back and try not to sit in a slumped position. If your job entails long periods of standing. or if you get cold after exercising and working up a sweat. Cold causes the tissues to contract. cold and damp. Make sure you cover up the lower back to protect it from wind. Lifestyle changes that may prevent or improve back pain Posture Bad posture can either cause or exacerbate a back problem. the wind. less strenuous work.77 WAYS TO IMPROVE YOUR WELLBEING Wind and cold in the neck This can be a cause of acute neck pain. cold and damp commonly affect the lower back. Sleeping in a draught can cause neck pain. Lifting heavy weights can also strain the back and labour-saving devices such as shopping baskets with wheels can prevent back problems developing later on. The back can also become weak after prolonged periods of standing. Never sleep under a fan or next to an open window as wind and cold can penetrate the neck. teachers or shop assistants. If possible. Similar conditions affect building site workers. As we cool down afterwards. Sitting incorrectly for long periods of time will exacerbate a back problem.

Emotions The spine is the central pillar that holds us erect. The stress will cause the muscles to tighten up and the strenuous activity will weaken them. especially when carried out under stress. When a back problem is more chronic it can also strengthen the back. following the lifestyle advice above can ensure that the problem doesn’t recur. cold and damp or by qi and Blood stagnation. If the cause of a back problem is emotional then dealing with the emotions can help to clear the physical problem. Exercise Gentle exercise such as tai ji quan or qigong can help to relax a tight back or strengthen a weak one. especially if you are working hard physically. depression can make us feel slumped inside and this can depress the spine. The Chinese associate fear with the Kidneys and the function of these organs is associated with the spine. Sleeping in a good posture is also essential. can also cause backache.STAYING HEALTHY AND PREVENTING DISEASE Rest and relaxation Overactivity. 177 . Acupuncture can deal with an acute back problem caused by wind. For example. Chinese medicine treatments Acupuncture is an excellent treatment for many types of back pain and has been widely researched. Make sure that you get enough rest. and our emotions are often reflected there. Gentle stretching exercises can also be beneficial. We can also pull away from things which make us afraid and this can put a strain on our back. Once the back problem is dealt with. If we are angry we may tighten up and tense the muscles in the back. Strenuous exercise such as lifting weights. It is essential to do the exercises in the correct posture with the back relaxed and straight and the pelvis tilted towards the ground. Tuina (Chinese massage) can also be helpful in the treatment of back problems. vigorous jogging or energetic racquet games can aggravate a back problem and anyone with a weak back should avoid these exercises. When we are afraid we can feel ‘spineless’ and have a weakened back.

47. These conditions are usually caused by a combination of: 178 . 30. or myalgic encephalomyelitis (commonly known as ME). concentration and memory problems. 77. 48.77 WAYS TO IMPROVE YOUR WELLBEING Other treatments Although not a part of Chinese medicine. bowel problems and intermittent flu-like feelings. 51. Alexander Technique can also be helpful if poor posture is the cause. Wellbeing tips that may be particularly helpful if you have back pain 23. 74. 68. muscle aches and weakness. Anger makes qi rise Fear makes qi descend and worry knots the qi Gain perspective on your emotions Become present to your bodily ‘felt sense’ Balance yin and yang in your work and rest Make time for rest and relaxation Scan your body to relax Exercise according to your age. 50. 29. depression. 57. activity. chiropractic. osteopathy and craniosacral therapy need to be mentioned here as they can also be beneficial for many back problems. 62. build and constitution Know the 70% principle for all activity Your pain might be caused by cold! A well-kept secret – the effects of ‘wind’ Protect yourself from the effects of damp Accept your limits and live within their confines Strengthen your constitutional essence at the dantien ‘Scrape’ on the back to strengthen constitution Chronic fatigue syndrome Chinese medicine diagnosis Chronic fatigue syndrome. There are a number of symptoms which include overwhelming exhaustion that is not relieved by rest. is now a frequent cause of chronic illness. 59. 37. 24.

This usually results in a person remaining in a collapsed state. can help to clear damp or heat from the body and help recovery.STAYING HEALTHY AND PREVENTING DISEASE Wind. Diet Eating a well-proportioned diet with very little rich food and lots of grains and vegetables is strengthening to the body. you may not be strong enough to throw it off. Some people with this condition find it difficult to accept the change in their circumstances and find they are too restless to relax properly. it is impossible not to rest. and cutting down on heating foods if there is heat in the system. Lifestyle changes that may prevent or improve chronic fatigue syndrome Prevention The best ‘treatment’ for chronic fatigue syndrome is prevention. heat or damp. Acceptance can be one of the first steps to recovery. heat or damp. especially in the form of damp or heat. This causes an infection – usually labelled a ‘virus’ by Western medicine. heat or damp The wind enters the body usually in combination with cold. cold. Once you have this condition. If you then catch an infection resulting in an invasion of wind. Rest Rest is essential to prevent chronic fatigue syndrome. Qi and Blood deficiency The qi and Blood is too weak to expel the infection. The infection then remains in the body. Rest when you are tired and eat nourishing food. cold. This condition is often caused by chronic overwork and a weakening of the body’s qi. Proper rest during an illness and then taking time to convalesce will give the body the chance to regain its strength so that it can throw off the climatic factor/virus. you feel so worn out. To prevent chronic fatigue syndrome it is advisable to live a lifestyle that is not overly stressful or overactive. 179 . Eliminating phlegm and damp forming foods from the diet.

and to use the time to re-examine your previous way of life. Avoid getting infections Protecting ourselves from extremes of wind. tea.77 WAYS TO IMPROVE YOUR WELLBEING Caffeine Many people find that cutting out caffeinated drinks such as coffee. 180 Balance the proportions of your food Don’t overdose on ‘rich’ foods . Stress and emotions People who are ill with chronic fatigue syndrome have often been leading a highly stressful life before getting sick. Light exercise Chinese exercises such as qigong or tai qi quan can be beneficial. Caffeinated drinks make us edgy and restless. which stops us from fully resting so that we can recover. You may also benefit from the help of an acupuncturist or Chinese herbal practitioner to further strengthen the body. damp or heat from the system. damp and heat or changes in temperature can help us to both prevent and alleviate chronic fatigue syndrome. Chinese medicine treatments In order to recover from chronic fatigue syndrome you need to lead a healthy lifestyle. It is best to avoid strenuous exercise as this will weaken the qi and Blood. If you can then make any necessary modifications to your lifestyle this will assist the healing process and enable you to remain healthy in the future. cold. Your body may be too weak to fight an infection. hot chocolate and colas help to improve chronic fatigue syndrome. Once ill. the condition itself becomes an additional stressor and this results in an impatience to get better. cold. As chronic fatigue syndrome can linger for long periods of time it is essential for you to accept the situation. Light walking. which then gets stuck inside the body. Wellbeing tips that may be particularly helpful if you have chronic fatigue syndrome 1. 5. They can often help to clear the wind. or short sessions of other light exercises can also be helpful. making the condition worse.

Tired all the time? ‘Damp’ could be the cause 64. Emotions are a key to good health 28. a desire to keep warm and/or slightly achy joints. Know the 70% principle for all activity 61. Get help when you need it 37. Take good-quality food 16.STAYING HEALTHY AND PREVENTING DISEASE 10. sneezing. Learn from your difficulties 36. Convalescence – the forgotten secret 47. Find tasty substitutes 20. Strengthen your constitutional essence at the dantien 77. This defensive qi lies between the skin and the muscles and protects us from the invasion of ‘wind’ from the environment. Make time for rest and relaxation 51. coughing. The importance of humour 30. Become present to your bodily ‘felt sense’ 31. Know how to beat the heat 66. Be alert for food sensitivities 22. Balance yin and yang in your work and rest 38. Accept your limits and live within their confines 74. This is similar to what is called the immune system in Western medicine. a slight headache at the base of the skull. Colds and flu are caused by either wind-cold or wind-heat. ‘Scrape’ on the back to strengthen constitution Colds and flu Chinese medicine diagnosis If we keep ourselves healthy we will have strong ‘wei’ qi or defensive qi. Wind-cold This causes symptoms such as a stuffy nose with clear white mucus. Drink green tea or other healthy drinks 21. 181 . Conserve your constitutional essence 68. an itchy throat.

fairly severe joint pains as well as a desire to keep warm. We might feel hot and feverish as well as sweaty and thirsty and have swollen tonsils or a sore throat. when we return to a cold climate from sunny holidays or when the weather changes unseasonably. To prevent them. we can make sure that we wear appropriate clothes when going in and out of buildings. Make sure you eat properly and get enough rest and sleep to guard against illness. Our defensive qi then weakens and this makes us more vulnerable to catching colds. Overwork and rest Overwork can cause our qi to become depleted. the air blowing from a fan or air conditioning. The neck area is very vulnerable to the effects of wind. 182 . so when in these environments it is important to cover the neck. Lifestyle changes that may prevent or improve colds and flu Protection from climatic factors We are vulnerable to catching colds and flu when there is a change in temperature. During these stressful times in our lives we are often most neglectful of our health (see page 59 for a list of common stressors in our lives). especially if the people in it are overworked and under stress. A cold can swiftly affect everyone in your working environment. Chinese medicine understands that windy weather can be anything from the actual wind. to draughts.77 WAYS TO IMPROVE YOUR WELLBEING Wind-heat This is often more severe and similar to influenza. We might also have a stuffy or runny nose with yellow mucus. We are also more vulnerable when we are in windy weather conditions. At these times we really need to be particularly vigilant. Stress If we are under stress our defensive qi (and therefore the immune system) is weakened and we become vulnerable to catching colds and flu.

Leave to brew for about 5 minutes. To make a ginger tea: Place 3–5 slices of ginger in a cup. Peppermint tea will help to clear wind-heat : Place a peppermint teabag in boiling water. Although the best ‘treatment’ for a cold is prevention. Add 1 teaspoonful of honey. It will also save your work colleagues from becoming infected and prevent an epidemic from occurring all around the building. Colds that are not cleared can travel 183 . Clearing a cold Wind-cold needs to be dealt with in a different way from wind-heat (the symptoms are listed above in ‘Chinese medicine diagnosis’). This will sometimes stop the cold from developing. but if it does develop it is advisable to take time off work to convalesce. and you will then be less vulnerable to more infections. Add 1 teaspoonful of honey. A person who has a wind-cold needs to sweat in order to eliminate the Wind from the body through the pores. To make a hot toddy mix together a capful of whisky with a teaspoonful of honey in boiling water.STAYING HEALTHY AND PREVENTING DISEASE If you become ill with a cold it is best to drop everything and rest. Leave for 5 minutes. Alternatively an old-fashioned ‘hot toddy’ will have the same effect. A ginger tea will encourage us to sweat. After taking these remedies it is important to keep warm while the pores are opened to let out the cold. Ensure that you have fully recovered your health before returning to work. Pour boiling water over the ginger. once one has developed it is important to clear it from the system.

It is much better to find natural ways to open our bowels and become less dependent on pills. 38. Some people can only open their bowels with the help of laxatives. Wellbeing tips that may be particularly helpful if you have a tendency to get colds and flu 3. Acupuncture can also be used in a similar way. 10. life-enhancing qi Take good-quality food Grief and sadness dissolve qi Convalescence – the forgotten secret Sleep – the best natural cure How to prevent colds. Long-term use of antibiotics will weaken our immune system and also lead to weak lungs. 66. 44. to treat colds and flu and help strengthen the body to prevent infections.77 WAYS TO IMPROVE YOUR WELLBEING deeper into the body and weaken the lungs. Chinese medicine treatments Chinese herbal medicine can treat colds and flu and be used both to strengthen the defensive qi to prevent colds and to help clear colds from the body. Constipation has many causes – these are some of the main ones: Deficient Spleen qi The Spleen qi is responsible for transforming and moving food and drink throughout the body. If this transforming and moving function is weak then the bowel will be sluggish. 25. Choose vegetables – full of rich. 184 . 60. flu and other acute problems Conserve your constitutional essence Constipation Chinese medicine diagnosis Opening the bowels less frequently than once a day or difficulty expelling the stool means that we are constipated.

whole grains.STAYING HEALTHY AND PREVENTING DISEASE Blood deficiency In Chinese medicine one of the functions of Blood is to moisturize our system (see page 23). Any extremes of diet can also be the cause of constipation. An excess of heating foods can dry up the stools while too much cooling food can slow them down. This diet provides fibre. Qi stagnation in the lower abdomen The Liver qi keeps our energy flowing smoothly. Look at your diet and notice if you are eating too much cooling or heating food or are eating too much of one taste. creating constipation. Cold in the lower abdomen Heat creates movement and cold slows movement down. If the Liver is not functioning well the qi may stagnate. causing constipation (see Chapter 2 for more about diet). especially 185 . Excess phlegm and damp forming food can slow down the Spleen’s transforming and transporting process. Lifestyle changes that may prevent or improve constipation Diet Diet is especially important in the treatment of constipation. Those who have a tendency to constipation need to beware of eating processed food or ‘fast foods’ which contain very little fibre and nourishment. Emotional stress Unexpressed emotions or any emotional ‘holding on’ over long periods of time may start to reflect physically in the bowels and cause constipation. beans and fruit. If the lower abdomen is too cold this can cause the normal movement to slow down. If we are Blood deficient then the bowels can lack moisture. causing constipation. Heat in the lower abdomen This dries up the stool causing constipation. which is essential to normal bowel movements. It is best if our diet is well proportioned and full of fresh vegetables.

22. Some people find it difficult to open their bowels in strange environments or away from home. we will normally be opening the bowels before leaving home and this may help to overcome such problems. 3. If the morning becomes the regular time. If we overwork we can weaken the Spleen so that it can no longer move and transform. 2. Regularity The best time to open the bowels is in the morning and it is possible to develop a regular routine each day. Examining our lives to discover whether there are unresolved emotions may free us up mentally. sadness or other emotions. Exercise A static lifestyle can cause constipation. which may then result in the physical effect of easier bowel movements. as it encourages bowel movements. When necessary.77 WAYS TO IMPROVE YOUR WELLBEING if we are harbouring anger. it will also be important for patients to adjust their lifestyle habits in some of the ways suggested above. Overwork The Spleen is responsible for all transformation and movement in the body. 17. Chinese medicine treatments Chinese herbs and acupuncture can both effectively treat constipation. Regular light exercise is important. 4. 186 Balance the proportions of your food Rely on ‘economical’ foods in your daily diet Choose vegetables – full of rich. This can cause the bowels to become sluggish. Wellbeing tips that may be particularly helpful if you have constipation 1. It is important to get enough rest and to eat in the right conditions. but also if we have unexpressed grief. resentment or frustration. 6. life-enhancing qi Avoid too much raw and cold food Know your phlegm and damp forming food Eat regularly and in the right conditions Emotions are a key to good health Gain perspective on your emotions . however. 29.

thus causing depression. difficulties at work or financial worries. Walk your way to health 52. Find an exercise routine Depression Chinese medicine diagnosis Chinese medicine teaches that there are many causes of depression. Lifestyle changes that may prevent or improve depression Emotions Depression can vary from low-grade depression to a depression that is so debilitating you find it impossible to move or function without help. If the Heart qi is weak we may feel dull and lacking in joy and vitality. resentful or hold in our emotions this may cause the emotions to implode and our qi to stop flowing freely. This is especially true of the Heart qi or the Lung qi.STAYING HEALTHY AND PREVENTING DISEASE 40. If we become frustrated. Qi deficiency Feeling depressed can be caused by qi becoming deficient. Keep your life regular 43. If the Lung qi is weak we may lack energy and become depleted and depressed because we are unable to take revitalizing fresh air into the lungs. It can initially be brought on by outside circumstances such as a relationship break-up. 187 . These are the most common causes: ‘Stagnation’ of the Liver qi The Liver is responsible for keeping our qi flowing smoothly throughout our system. the death of a loved one. Dampness Dampness (see page 135) can prevent the qi from flowing easily which in turn causes depression. angry.

A friend or partner can be a useful resource if they can persuade you to become more active. however. Alcohol Alcohol can be a relaxant. and the energy starts flowing again. Phlegm and damp forming foods particularly can block up the system and cause heaviness and lethargy. Once you start moving. When we are grief-stricken. A common cause is unexpressed anger. it is hard to lift out of it. swimming. will be helpful. If you are feeling low it is not always easy to get up and start exercising. Any exercise including brisk walking. but once in this state.77 WAYS TO IMPROVE YOUR WELLBEING Dealing with the emotional cause is an essential part of the healing process. playing a racquet game. however. you should feel better. Diet A regular diet rich in fresh vegetables. anxious or worried our friends and family are often our greatest support and can help us by listening and allowing us to express our problems and worries. In some circumstances you may need to get the help of a trained counsellor or therapist. Exercise and movement Depression that is caused by stagnation of the Liver qi will often lift if we get moving. Acupuncture or Chinese herbs can also be tremendously helpful. If this implosion of emotions is recognized and the feelings articulated. tai ji quan or qigong. Stagnation of the Liver qi is often a cause of depression and alcohol can increase this stagnation. 188 . Long term. Many people say it frees them up and makes them feel less depressed. grains and beans will help us to become healthier and to build our qi to prevent depression. Try cutting these from your diet for a month to find out if they are exacerbating your emotional state. Sometimes it is hard to say what has caused depression. alcohol can have a depressing effect. Writing a daily journal or using other ways of gaining a better perspective on our problems can help us to deal with our feelings of depression. it will often help to clear the depression.

2. 5. Rely on ‘economical’ foods in your daily diet Don’t overdose on ‘rich’ foods Drink green tea or other healthy drinks Be alert for food sensitivities Emotions are a key to good health Anger makes qi rise Grief and sadness dissolve qi Use talking therapy Use writing therapy The importance of positive goals Release your blocked feelings The positive effects of fulfilling work Walk your way to health Tired all the time? ‘Damp’ could be the cause Accept your limits and live within their confines Diabetes Chinese and Western medicine diagnosis A healthy lifestyle is an essential ingredient in the prevention of diabetes. 22. 189 .STAYING HEALTHY AND PREVENTING DISEASE Climate Some people are affected by damp weather. Chinese medicine treatments As stated above. 39. which was called ‘Wasting and Thirsting Disease’. 34. 43. A dehumidifier in the house will help to clear the dampness from the environment. 32. Amazingly. 33. People who live in damp houses can also become depressed. This may in turn brighten the spirits. They become more depressed when the weather is damp and gloomy for long periods. and also in its management. 21. Chinese medical books first described the treatment of diabetes. 23. 61. 68. 20. Chinese herbs and tuina (Chinese massage) can all be beneficial to those who are suffering with depression. Wellbeing tips that may be particularly helpful if you tend to get depressed 2. 35. 25.000 years ago. acupuncture.

Type 2 diabetes is treated with lifestyle changes. Type 1 diabetes is often diagnosed following an excessive weight loss. usually dietary. It is unlikely that you will 190 . Chinese medicine describes the main causes of diabetes as: An irregular lifestyle Poor diet Overwork Stress Too much sex The guidelines below can help a person with Type 1 diabetes to ensure that they remain healthy with as few side-effects as possible. and/or insulin injections. Hence the name ‘wasting and thirsting’ disease. excessive appetite and frequent urination. More young people are now getting Type 2 diabetes as the incidence of obesity increases. Lifestyle changes that may prevent or improve diabetes Prevention and management The lifestyle changes required in the management of diabetes are much the same as those needed to prevent it.77 WAYS TO IMPROVE YOUR WELLBEING There are two types of diabetes described in Western medicine: ‘Type 1’ diabetes and ‘Type 2’ diabetes. This is usually found in young people although it can affect people of any age group. Those with this type of diabetes may not show any symptoms although some complain of vague tiredness and the need to urinate at night. It is usually detected by a urine test. with symptoms of extreme thirst. Type 2 diabetes is usually slower in onset and often affects people over 40 who are overweight. Chinese medicine teaches that these extreme symptoms indicate that the person is overheating. People with this type of diabetes treat themselves by injecting insulin. and sometimes prescribed tablets. It is the less common form of diabetes and accounts for 5–15% of those with diabetes.

A regular lifestyle This is essential for everyone in order to have good health. sleeping regular hours and getting regular exercise have all been found to enable diabetics to increase sugar control and thus improve health. Exercise Moderate exercise has been found to be beneficial to diabetics. and possibly reduce your intake of insulin. People with Type 2 diabetes may also find that they have better control over their diabetes. eye problems and nerve damage. Eating a fresh. Exercise is best done on a regular basis. fruit and vegetables and a smaller amount of ‘richer’ food can cut down side-effects. reducing risks of circulation problems.STAYING HEALTHY AND PREVENTING DISEASE be able to manage without taking insulin. It is important to take regular rest breaks during the day including after meals and to eat meals slowly and in restful conditions. Losing weight will help to consistently lower readings of your blood sugar. well-proportioned diet containing grains. Exercise keeps the blood vessels healthier. Insulindependent diabetics carefully balance their diet with their insulin requirements to avoid swings in blood sugar. but is especially important if you have diabetes. Lifestyle changes will reduce these risks. but you might have far better sugar control. The diet described in Chapter 2 is very similar to the diet now recommended to diabetics. It can also enable a non-insulin dependent diabetic to lose weight if necessary. Eating regularly. Diet A healthy diet is an essential part of the regime of any diabetic. 191 . Overwork and rest Chinese medicine suggests that people who become diabetic have often weakened their energy by overworking for long periods. Some common side-effects of diabetes include kidney disease. beans.

37. If you have diabetes. Chinese medicine treatments Acupuncture or Chinese herbal treatment can be useful to supplement a healthy regime and help those with Type 1 diabetes to maintain their health. remaining emotionally balanced can help you to keep your sugar well controlled. 3. 40. Overworking can lead to the development of a large sexual appetite as a way to help the body to release stress. Keeping healthy generally can enable you to deal with any emotional shocks and crises that arise. 74. 69. 22. This can lead to depletion of the qi. Balance the proportions of your food Rely on ‘economical’ foods in your daily diet Choose vegetables – full of rich. life-enhancing qi Lose weight effortlessly! Emotions are a key to good health Balance yin and yang in your work and rest Keep your life regular Exercise can be ‘internal’ or ‘external’ Find an exercise routine Accept your limits and live within their confines Your sexual activity affects your constitutional essence Strengthen your constitutional essence at the dantien 192 . 52. especially of the Kidneys. Emotions An emotional shock can be the precipitating factor before the onset of diabetes. 7. 68. 2.77 WAYS TO IMPROVE YOUR WELLBEING Sex Chinese medicine also cites too much sex as a precipitating factor for diabetes. Wellbeing tips that may be particularly helpful if you have diabetes 1. People with Type 2 diabetes who take tablets may be able to reduce them with the help of these treatments. 49.

This causes the food to pass straight through the intestines. ice cream or yoghurts. anger and anxiety. which can also be hard to digest. 193 . nervousness. If we have chronic diarrhoea we will not get enough nourishment from our food. Chinese medicine says that the Spleen likes ‘warmth’. Cold food includes anything that is eaten straight from the fridge. Lifestyle changes that may prevent or improve diarrhoea Diet One of the most common causes of loose bowels is too much cold food in our diet. such as iced drinks.STAYING HEALTHY AND PREVENTING DISEASE Diarrhoea Chinese medicine diagnosis It is normal to pass a well-formed stool every day. It can block the Spleen’s ability to move and transform our food and drink. causing diarrhoea. Sometimes the damp can be combined with cold in the body causing a watery stool and some abdominal pain. Cold food also includes fruits that are cold in nature and raw vegetables. If the Spleen becomes weak it is no longer able to do this. Chinese medicine finds many causes for diarrhoea. Damp can also combine with heat and the stool then has a strong odour and is watery and yellow. If we eat a lot of cold food the Spleen can’t work efficiently and the food is not digested well. Dampness Dampness can be compared to muddy water stuck inside us. The most common ones are: Deficient Spleen qi The Spleen rules our digestion and is responsible for moving and transforming our food and drink. Stagnant Liver qi combined with a weak Spleen This is often caused and made worse by worry. If the stools are semi-formed or watery and we open our bowels more than once or twice a day then we have diarrhoea. Long term this weakens our qi. It is better for our food or drink to be at room temperature.

causing loose bowels. Cut down on phlegm and damp forming foods such as dairy produce. It is best to avoid fast food or other poor-quality food as these weaken the Spleen. Emotions Short episodes of worry or slight stress can result in loose bowels. Overwork or overactivity Constantly working for long hours without rest. This will help the Spleen to transform your food so that it can nourish you.77 WAYS TO IMPROVE YOUR WELLBEING Excessive amounts of sweet food can also weaken the Spleen and this can exacerbate loose bowels. extremely foul-smelling diarrhoea. Climate Loose bowels can be caused by excessive cold. in our home or work situation this can result in chronic diarrhoea. Walking around with bare feet means the cold can travel up the legs to the intestines. however. heat or dampness. or excessive fatty meat like some lamb or beef can cause acute. By dealing with the cause of the stress our diarrhoea can be eliminated. or over exercising. can both deplete our Spleen qi and cause loose bowels. If you have chronic loose bowels you will benefit from eating in restful conditions and taking a short nap after eating. The fashion during hot weather to have the stomach and abdomen uncovered by wearing a bikini or a short blouse leaves this area unprotected if the weather turns cold and then the cold can easily penetrate the stomach and abdomen causing acute and painful diarrhoea. and sitting on damp grass can allow dampness to directly penetrate the lower abdomen. which clear once the stress is cleared. Eating too much greasy and heating food. such as strong curries. If we are under constant stress. If you are prone to diarrhoea you can strengthen your Spleen qi by eating regularly and taking a healthy diet with the correct proportions of grains and vegetables and only small quantities of rich foods. which can be very depleting. 194 . Eating contaminated food is likely to cause acute diarrhoea – take care to observe proper food hygiene.

Treatment can smooth and strengthen the qi and allow the digestion to normalize. 37. distending. 6. stabbing. 10. 195 .STAYING HEALTHY AND PREVENTING DISEASE Chinese medicine treatments Acupuncture. 29. pulling. boring. A headache from dampness can create a heavy feeling on the forehead. These pains are often severe and the headache can be debilitating. One simple way of classifying headaches is to notice whether they are ‘full’ or ‘empty’ in their nature. 44. A ‘full’ headache This is often described as throbbing. at the sides or top of the head or behind the eyes. 58. 13. Balance the proportions of your food Avoid too much raw and cold food Know your phlegm and damp forming food Take good-quality food Know the temperature of your food Fear makes qi descend and worry knots the qi Gain perspective on your emotions Balance yin and yang in your work and rest Sleep – the best natural cure Cold can cause infertility and other lower body symptoms Protect yourself from the effects of damp Headaches Chinese medicine diagnosis There are many types of headaches. 4. The headaches can be situated on the temples. 24. Wellbeing tips that may be particularly helpful if you tend to have diarrhoea 1. 62. have varying types of pain and be experienced at a range of intensities. Chinese medicine teaches that these headaches often arise from overactive functioning of the Liver but they can also be caused by dampness. They can occur on different parts of the head. Chinese herbs or tuina (Chinese massage) can all be helpful in the treatment of diarrhoea. or heavy. The lifestyle suggestions above can help to ensure that normal bowel action is maintained.

and you might benefit from cutting alcohol from your diet. Deficient headaches are often due to deficient qi especially of the Kidneys or can be due to Blood deficiency. Lifestyle changes that may prevent or improve headaches The two most common triggers for headaches are diet and stress. on the forehead or at the top of the head. Diet Diet can play an important part in helping to relieve headaches. The pain is less intense and is often an empty feeling inside the head. Notice if your headaches improve during this time. Coffee and tea can also set off headaches. Continue isolating different foods until you have found the major triggers. Heating foods such as curries and red meats can also cause headaches. A diet high in rich and greasy food or phlegm and damp forming food can be the cause of headaches due to damp. Alcohol is very ‘hot’ in nature and can cause a headache from too much ‘heat’ going to the head. If your headaches have not been reduced. reintroduce the foods and choose one or two new foods to eliminate for the next four to six weeks. Use this simple method to find out if a particular food is causing your headaches or is making them worse: Choose one or two foods that you frequently eat and eliminate them from your diet for a period of four to six weeks. The most common triggers for headaches cited by Western doctors are cheese. although general lifestyle can also be important.77 WAYS TO IMPROVE YOUR WELLBEING A ‘deficient’ headache This is often described as a weak. dull or empty headache. Some headaches are exacerbated by one food which we eat regularly. or is situated at the back of the neck. chocolate and oranges and it is indeed a good idea to begin by cutting out these foods from your diet. This may result in a heavy feeling across 196 .

when they are most tense. If you notice that your headaches come on or intensify when you are working particularly hard then you might need to cut down on what you are doing. introducing some animal protein into your diet may help stop headaches.STAYING HEALTHY AND PREVENTING DISEASE the forehead. This includes those who are studying. Women may get headaches before a period. A dull headache on the forehead or at the top of the head can be caused by Blood deficiency. Gently rotating the neck in clockwise and anti-clockwise circles will help to reduce neck strain and also relaxes the eyes. 197 . excessive worrying. can all be the cause of headaches. Too much mental work People with jobs that involve thinking or concentrating for long periods of time can be prone to headaches. Those who don’t wish to eat meat need to be especially careful to eat a diet rich in Blood nourishing food. If you do a lot of this kind of mental work. Overwork or too much exercise Overworking can weaken our qi and/or our Blood and cause headaches. try to take five-minute rest breaks every hour. Some people find that they get headaches after a period of stress is over. Pent-up frustration and anger. Once you discover which situations can provoke a headache you may be able to avoid the trigger as much as possible and also deal with the underlying cause (see Chapter 3 for dealing with our emotions). working with computers. This often occurs at the weekend. Eye or neck strain caused by the mental work can also cause a headache. If you are vegetarian. A poor-quality diet or not eating enough food can also be the cause of headaches. when they are resting. Emotions and stress A headache is often a ‘message’ that we are under stress. If you are prone to headaches caused by stress you need to isolate the cause of the tension. so you are advised to make sure you eat well and at regular intervals. anxiety or fear. or who do large amounts of reading. If our emotions are unexpressed over a period of time they can build up until they explode into a headache.

8. High blood pressure is measured using a sphygmomanometer. long after many of these texts were written. Know your phlegm and damp forming food Be an ‘almost’ vegetarian Not too hot or cold – keep it balanced Be alert for food sensitivities Anger makes qi rise Release your blocked feelings Take pleasure from the world The importance of humour Balance yin and yang in your work and rest Sleep in a healthy posture Strengthen your constitutional essence at the dantien Hypertension Chinese medicine diagnosis The Chinese medicine classics do not include the treatment of hypertension. which was invented in the late 19th century. 21.1 Tuina (Chinese massage) and Chinese herbs can also be helpful.77 WAYS TO IMPROVE YOUR WELLBEING Chinese medicine treatments Acupuncture has been well researched as an effective treatment of headaches. 35. Wellbeing tips that may be particularly helpful if you tend to get headaches 6. Often people don’t have any obvious signs and symptoms and only discover that their blood pressure is high when it is measured by their doctor or Chinese medicine practitioner. Headaches. and treatments for these symptoms have been described. 198 . In one research trial 92% of people treated responded positively to acupuncture. 28. Long-term chronic high blood pressure can cause a stroke or a heart attack. however. irritability or a slight ringing in the ears are all signals of high blood pressure. 74. 37. 23. 27. dizziness. 14. 45.

STAYING HEALTHY AND PREVENTING DISEASE Chinese medicine teaches that the main causes of high blood pressure are: Overactivity of the yang qi Yang qi moves and warms us. Phlegm This can fur up the arteries and is similar to arteriosclerosis in Western medicine. 199 . ice cream. If you can learn to deal with these areas you may able to successfully lower your blood pressure. while yin qi cools and settles us down. Warning: People on blood pressure medication should only cut it down under the guidance of their doctor. diet and lack of rest and relaxation. Cutting out phlegm and damp forming food. butter and cheese. If our yang qi is overactive this can raise the blood pressure. Diet Too much rich. resentment or explosive anger can be a major reason for hypertension and may cause the yang qi to become overactive. and rich cakes and biscuits can help to lower the blood pressure. especially dairy produce such as milk. fatty food in the diet is a common cause of high blood pressure. Lifestyle changes that may prevent or improve hypertension Common lifestyle causes of hypertension are a combination of stress. Emotional stress Stress that causes frustration. Finding ways to deal with angry feelings can be essential in reducing blood pressure. as well as fatty meat products and any other rich food such as mayonnaise. Deficient Kidney qi Weakened functioning of the Kidney qi can cause hypertension.

Chinese medicine treatments Acupuncture and Chinese herbs can be very beneficial in the treatment of high blood pressure.77 WAYS TO IMPROVE YOUR WELLBEING Salt It is advisable to cut down your salt intake. 22. 29. This in turn can raise the blood pressure. Overwork Overworking puts the body under such strain that it raises blood pressure. Wellbeing tips that may be particularly helpful if you have hypertension 5. 28. Some people find that buying a relaxation tape enables them to unwind and rest and this in turn helps to lower the blood pressure. and over-consumption can create too much heat in the body. 15. relaxation exercises or listening to relaxing music. Gentle exercises such as qigong and tai ji quan can also be beneficial. 23. will work with the general practitioner when treating this condition. Alcohol Alcohol is very heating. 200 Don’t overdose on ‘rich’ foods Blend the tastes of your food Emotions are a key to good health Anger makes qi rise Take pleasure from the world The importance of humour Gain perspective on your emotions . This could include meditation. and if necessary. In this case the hypertension is a signal to reassess the way that you are working and to relax more. cutting down or cutting out alcohol can help to lower the blood pressure. Relaxation Anything that relaxes you will help to bring down your blood pressure. The Chinese medicine practitioner will monitor the effects of the treatment. If you drink on a daily basis. 27. Salt regulates the water balance in the body but in large quantities it will stress the heart and kidneys and intensify high blood pressure.

Indigestion is most commonly due to: Food stagnating in the stomach The Liver qi becoming stagnant In both of these cases the normal digestive process has temporarily stopped. also strive to eat in situations which are as stress-free and as calm as possible and to continue to relax for a little while after eating in order to aid the digestive process. overeating. Strengthen your constitutional essence at the dantien Indigestion Chinese medicine diagnosis Symptoms of indigestion include discomfort and/or pain in the stomach. The positive effects of fulfilling work 47. 201 .STAYING HEALTHY AND PREVENTING DISEASE 39. Make time for rest and relaxation 48. sour regurgitation or belching. eating in a hurry. Overeating can also cause indigestion. Know the 70% principle for all activity 74. If you get indigestion. If the diet contains too high a proportion of rich food then reducing this to 10–15% can help to alleviate the problem. Diet Anyone who frequently gets indigestion is advised to examine their diet. Scan your body to relax 51. feeling full. in which case the diet needs to be modified. Lifestyle changes that may prevent or improve indigestion The main causes of indigestion are an overly rich diet. unexpressed anger or worry.

3. Unexpressed anger and resentment can also cause our digestion to slow down or come to a standstill. 4. digestion will start moving again. 21. 40. 37.77 WAYS TO IMPROVE YOUR WELLBEING Emotions If you are gripped by anxiety. In other cases acupuncture or tuina may be preferable treatment as they bypass the digestion and work directly on our qi. Some people with digestive problems find themselves in situations that they find hard to sort out and ‘digest’. fear. which may be beneficial as treatment may help us to digest food better. Once the problem has been resolved. 30. Wellbeing tips that may be particularly helpful if you are prone to indigestion 1. 5. 17. Chinese medicine treatments Acupuncture. worry or dread it can affect the solar plexus and stomach. 6. 2. 24. Long-term resentment or anger which has not been resolved. Balance the proportions of your food Rely on ‘economical’ foods in your daily diet Choose vegetables – full of rich. This may cause the digestive process to come to a temporary standstill. life-enhancing qi Avoid too much raw and cold food Don’t overdose on ‘rich’ foods Know your phlegm and damp forming food Eat regularly and in the right conditions Be alert for food sensitivities Fear makes qi descend and worry knots the qi Become present to your bodily ‘felt sense’ Balance yin and yang in your work and rest Keep your life regular 202 . can cause chronic indigestion. Chinese herbs and tuina (Chinese massage) can all be used to treat indigestion and many other digestive problems. These feelings may be resolved if you explore their origins and learn to let go of their negativity. Chinese herbs travel directly to the gut. In this case they may need to observe the situation closely in order to find the best way to deal with it and ‘digest’ it thoroughly.

Make time for rest and relaxation 58.STAYING HEALTHY AND PREVENTING DISEASE 47. Lifestyle changes that may prevent or improve insomnia Emotions Many of us have the occasional time when we go to bed worried. See ‘Anxiety and panic attacks’ earlier in this chapter. The three most common causes of insomnia are: Blood deficiency This will often cause a person to have difficulty falling asleep at night. but for more on dealing with your emotions generally see Chapter 3. 203 . Heat Someone who is too hot inside may have difficulty sleeping or may wake for periods during the night. If this happens frequently it may be time to examine your lifestyle and deal with the cause of your emotional upsets. anxious or angry and find we can’t sleep. Blood deficiency causes the spirit to become unsettled. Yin deficiency Insomnia can arise when the calming and cooling yin qi is deficient. Cold can cause infertility and other lower body symptoms Insomnia Chinese medicine diagnosis Insomnia is the inability to get off to sleep or waking in the night having initially fallen asleep. The unsettled feeling will then cause the person to remain awake at night instead of sleeping. This causes a person to wake up for periods in the middle of the night – often having got off to sleep without any difficulty.

as can eating too much rich food such as puddings and sweets. coffee substitutes or hot water can help induce sleep. red meats or alcohol can overheat a person and cause insomnia. meditate or do some other restful activity. Sleeping times People who have insomnia are advised to go to bed at a regular time every night. Sleeping with the head pointing towards the north 204 . especially in a stressful environment. Cutting down or cutting out these drinks and replacing them with herb teas. For vegetarians. have a relaxing bath. Make sure you don’t overstimulate yourself before bed by carrying out activities such as strenuous exercise. Overeating on a regular basis can mean that you find it difficult to sleep. adding some meat to the diet can help to nourish the Blood and settle the spirit. Before going to bed. tea and colas can mean that the caffeine prevents sleep. Too much hot food such as curries. Diet Eating irregularly or late at night can be a cause of insomnia.77 WAYS TO IMPROVE YOUR WELLBEING Overwork and rest Many people who overwork. listen to a relaxation tape. One old wives’ tale tells us that the hours spent sleeping before midnight are twice as beneficial to us as the hours after midnight. Posture and direction Sleeping on our right side takes the pressure off our internal organs and this can prevent illness later in life. make sure that you have wound down so that you are relaxed. Rest and sleep are vital for our wellbeing and getting to bed well before midnight will ensure that we get nourishing sleep. Our body then gets into the habit of preparing to sleep at this time. find that when they go to bed they can’t sleep. put a strain on the stomach and intestines which are having to digest food when they should be resting. Caffeine Drinking large amounts of coffee. Go for a quiet walk. watching a scary film or reading overstimulating books.

29. resulting in insomnia. 14. It is also important that you follow some of the lifestyle advice above or on page 102 to ensure that a sleep pattern is stabilized. 27. 37. Wellbeing tips that may be particularly helpful if you are prone to insomnia 8. 31. 23. 33. 44. Chinese medicine treatments Acupuncture and Chinese herbs can both be effective treatment for insomnia. Eating a healthy diet full of Blood nourishing foods will help to remedy this. If the blood loss is due to using the coil then it may be important to change the type of contraception used. Be an ‘almost’ vegetarian If you are vegetarian – be a well-balanced one Not too hot or cold – keep it balanced Eat regularly and in the right conditions Drink green tea or other healthy drinks Emotions are a key to good health Anger makes qi rise Take pleasure from the world Gain perspective on your emotions Learn from your difficulties Use writing therapy Balance yin and yang in your work and rest Sleep – the best natural cure Sleep in a healthy posture Take a ‘power’ nap 205 .STAYING HEALTHY AND PREVENTING DISEASE helps some people to sleep more deeply as they are then aligned to the earth’s magnetic field. Blood loss Blood loss from heavy periods (sometimes as a result of using a coil) or following an accident or giving birth can cause Blood deficiency. This causes the spirit to become restless. 20. 22. 9. 46. 17. The Chinese especially suggest chicken in the diet after giving birth. 45.

cold or damp can enter the body from the outside. An injury to a joint or a joint that is ‘worn out’ will affect only one joint at a time. damp. ‘Full’ joint pains Wind in the joints is characterized by pain in the muscles and joints which moves from place to place. If there is Blood deficiency or the qi is weak then the joint pains are ‘deficient’. hot and painful.77 WAYS TO IMPROVE YOUR WELLBEING Joint problems Chinese medicine diagnosis Chinese medicine views joint pain in a different way from Western medicine. osteoarthritis. When the joints have been affected for a long period of time the fluids dry up. Dampness in the joints is characterized by stiffness and swelling. The term ‘joint pains’ covers a large number of conditions that include rheumatoid arthritis. causing nodules to form. heat and also phlegm. Heat in the joints causes them to become red. bursitis. In this case they are ‘full’. If you already have joint problems caused by wind. swollen. along with a feeling of heaviness in the joint or limb. fibrositis. damp. or cold you are often more susceptible to the external climate. The limbs may also feel weak. ‘Deficient’ joint pains If our qi and Blood is deficient this can cause the joints to be achey rather than painful. Joint pains can be caused by either a ‘full’ condition or a ‘deficient’ condition. Chinese medicine calls these ‘phlegm’ nodules. Cold in the joints causes severe pain that creates limitation of movement. Lifestyle changes that may prevent or improve joint conditions Protection from the environment Wind. Often they are caused by the climatic factors of wind. 206 . cold. Inflamed joints such as those found in rheumatoid arthritis are more severe and several joints will be affected. and injured joints.

207 . can have a strengthening effect so that you feel less weakened by your condition. Try to notice if your joints seem to be more damp. These can easily enter an injured joint causing arthritis later on in life. This kind of shock may cause a large number of joints to become inflamed. Emotions An emotional crisis or shock can trigger arthritis. This could be the death of a loved one. We can protect ourselves from these climatic conditions as much as possible by wearing appropriate clothing and living in a healthy environment. Diet The right diet can have a beneficial effect on the joints. Then try cutting out excessively hot or cold foods or any rich or phlegm and damp forming foods accordingly. cold and damp. Extremely hot weather can worsen red hot swollen joints. Of course we can’t tell when a crisis is coming our way and the best way to guard against the worst effects of this kind of situation is to keep as healthy as possible. wind or cold can also exacerbate joint pains. An injury that doesn’t heal completely is vulnerable to the climatic factors of wind. Trauma Injury to a joint may be the precursor to a later joint problem. An injured joint should be rested to make sure it is healed properly before being used again.STAYING HEALTHY AND PREVENTING DISEASE Damp in the joints will often mean you are vulnerable to damp or humid weather. with only a small amount of fat. People with this condition often know when the weather is turning damp because of the achey feeling they experience. A healthy diet rich in fresh vegetables and fruit as well as grains and beans. or hot or cold. In the same way. Drinking excessive amounts of orange juice can also exacerbate some joint conditions. We can do this by eating. divorce or financial problems or any other life crisis. redundancy. sleeping and resting regularly and by keeping a positive attitude to life as much as possible.

Exercise Regular, gentle exercise such as tai ji quan or qigong is often beneficial to the joints and can help your mobility. It will also strengthen your underlying qi which can be weakened by an arthritic condition. These exercises are gentle and don’t strain the joints. Vigorous exercise such as running or playing racquet games can strain the joints and will not be of benefit if you who have arthritic conditions or joint problems. Swimming can often be a helpful form of exercise as the water protects the joints while they are exercised. If you have damp or cold in the joints, however, you should guard against getting cold when leaving the pool or not getting dry properly as this can sometimes cause further ‘invasions’ of cold and damp. Rest Some joint problems are caused by overuse of one particular area. For example, if you are constantly carrying heavy loads your hips may be affected. A footballer may get bad knees. Working at a computer may cause problems with the hands and wrists – a symptom commonly known as repetitive strain injury or RSI. If one area is affected by overuse then it is advisable to rest this area as much as possible so that it can heal. This may prevent further problems arising in the future. A change of job may even be necessary if the problem does not subside. Chinese medicine treatments So effective is acupuncture and tuina (Chinese massage) in the treatment of joint problems that they are often the first treatments used by people in China. Chinese herbs can also be helpful. Wellbeing tips that may be particularly helpful if you have joint pains 1. 22. 37. 42. 44. 49. 50. 208 Balance the proportions of your food Emotions are a key to good health Balance yin and yang in your work and rest Exercise while you work Sleep – the best natural cure Exercise can be ‘internal’ or ‘external’ Exercise according to your age, activity, build and constitution


51. Know the 70% principle for all activity 52. Find an exercise routine 54. Exercise in the ‘spirit’ of qigong 57. Your pain might be caused by cold! 59. A well-kept secret – the effects of ‘wind’ 62. Protect yourself from the effects of damp 74. Strengthen your constitutional essence at the dantien

Menopausal hot flushes
Chinese medicine diagnosis
Depletion of the yin qi This is the most common cause of menopausal hot flushes. Yin is cooling, moistening and calming. Yang on the other hand is heating, drying and moving. As we grow older we need to rest appropriately. Many of us continue to work at the same pace as before when we should take more rest and this uses up the yin qi. We are left with too little of this cooling energy and too much hot energy, causing hot flushes.

Lifestyle changes that may prevent or improve menopausal hot flushes
If you are having hot flushes it may be useful to keep a journal and note down situations that have occurred just prior to the hot flush. This may then enable you to understand what has triggered the flush. Triggers are often one or more of the things listed below. Overwork and rest It is now normal for many people to overwork in ways they never did before. Overwork can wear out our yin qi. Hot flushes when they first appear can be a signal that you need to rest. If you can take notice of this signal and really reduce your activity, the flushes will often reduce in their intensity. It is interesting to note that in the past hot flushes were not as common in China as in the West. This may be changing as Chinese people’s lifestyles become more westernized.


Resting may involve cutting down on work, getting enough sleep or finding ways to relax such as meditation or relaxation exercises. Diet If you are getting hot flushes, it is best to avoid eating too many heating foods. These include red meats such as beef and lamb, curries, alcohol and coffee. Stress and emotions Repressed emotions such as anger and frustration can result in a build up of heat in the body. If you can discharge these emotions in some way you may feel able to ‘cool off’ and the flushes may then reduce in frequency. Climate A hot climate, although not usually the cause of hot flushes, can exacerbate them so that they intensify. If you are affected, try to avoid situations where you will be hot for long periods, such as working in hot kitchens, going away to very hot climates or having saunas. If the heat is unavoidable then protect yourself as much as possible by wearing cotton clothes that allow you to sweat and to wear a hat to protect the head from the sun. Chinese medicine treatments Both acupuncture and Chinese herbs can nourish a person’s yin qi and help to reduce menopausal hot flushes. Wellbeing tips that may be particularly helpful if you have menopausal hot flushes 2. 13. 14. 20. 22. 33. 37. 40. 47. Rely on ‘economical’ foods in your daily diet Know the temperature of your food Not too hot or cold – keep it balanced Drink green tea or other healthy drinks Emotions are a key to good health Use writing therapy Balance yin and yang in your work and rest Keep your life regular Make time for rest and relaxation



64. Know how to beat the heat 71. Important transformation times that can change your life

Period pains
Chinese medicine diagnosis
Chinese medicine describes many different types of period pains. The main ones are: Cold in the lower abdomen Pains from cold are sharp and ‘biting’ in their nature. These are often better with the application of heat. Qi stagnation in the lower abdomen Period pains that have a distended (bloated) feeling will often be due to qi stagnation in the lower abdomen. Rubbing the lower abdomen will encourage the qi to move and help to alleviate the pain. Stagnation of Blood in the lower abdomen Some period pains are extremely intense and do not easily respond to any massage or heat. These may be accompanied by blood clots. They are often due to Blood that is stuck in the lower abdomen.

Lifestyle changes that may prevent or improve period pains
Protection from the environment Protect yourself against cold or damp conditions by not sitting on stone steps or metal seats – this may cause cold and damp to enter the lower abdomen. Also avoid leaving the abdomen uncovered and always wear shoes or slippers when walking on cold floors. Young girls playing school sports outside in cold fields wearing only shorts can suffer from cold entering the lower abdomen and causing period pains due to cold.


If period pains are caused by cold in the lower abdomen then the application of heat will help temporarily. A hot water bottle or hot pad can be placed over the site of the pain. Sex It is best to avoid sex during a period as the uterus is at its most fragile and is more susceptible to the climate, especially to the cold. The cold can then cause period pains. Massage Lightly rubbing the abdomen will usually help to lessen period pains which are caused by qi stagnation. This helps to get the qi moving and in turn moves the pain. Diet If the period pains are due to cold in the lower abdomen, then it is best to avoid cold food. This includes iced drinks or anything taken straight from the fridge, salad and raw food, and cold fruits. Add more warming foods to the diet: eat a moderate amount of meat, and other hot food such as a small amount of ginger added to hot water or porridge. Stress Living or working in a situation that is stressful can exacerbate period pains especially those caused by qi stagnation. Often factors such as cold, stress and diet all combine to intensify the condition. If you recognize that emotions play a large part in your discomfort, dealing with the cause of the stress may be the first step to alleviating the pain (see Chapter 3 for more on the emotions). Chinese medicine treatments Period pains due to Blood stagnation are extreme pains that may not respond to a change in lifestyle. In this case it is best to seek acupuncture or Chinese herbal medicine. Other types of period pains will also respond to these treatments, and the lifestyle changes suggested can keep the pains from recurring.


These symptoms usually begin three to four days before a period begins. Sometimes premenstrual tension can start as early as two weeks before a period. depression or anger before the period. 22. 47. 42. while if the 213 . Avoid too much raw and cold food Know the temperature of your food Emotions are a key to good health Exercise while you work Walk your way to health Make time for rest and relaxation Scan your body to relax A simple self-exercise more effective than massage Your pain might be caused by cold! Strengthen your constitutional essence at the dantien Premenstrual tension Chinese medicine diagnosis The main cause of premenstrual tension is: Stagnation of the Liver qi The Liver is responsible for the smooth and even movement of qi throughout the body. 55. 74. Lifestyle changes that may prevent or improve premenstrual tension Stress and emotions If you have premenstrual syndrome you may notice that additional difficulties during the preceding month can worsen premenstrual symptoms. angry and irritable as well as having the other symptoms described below. 48. tender or swollen breasts and a swollen abdomen. causing us to feel erratic. In this case it is very debilitating.STAYING HEALTHY AND PREVENTING DISEASE Wellbeing tips that may be particularly helpful if you have period pains 4. 13. If the Liver is not smoothing the qi it moves unevenly. 43. 57. The main symptoms of this condition are fluctuating moods.

Wellbeing tips that may be particularly helpful if you are prone to premenstrual tension 20. 30. swimming. 46. Whatever is happening either exacerbates or alleviates the feelings of premenstrual tension. Exercise Light exercise gets the qi moving and can have a profound effect on clearing qi stagnation. dancing and other sports. Chinese medicine treatments Many women coming for treatment with acupuncture and Chinese herbs find their premenstrual tension improves. 48. Gentle exercises such as qigong or tai ji quan can be helpful as well as brisk walking. 47. 68. 35. Tea and coffee Caffeinated drinks can cause us to become tense and agitated. This allows the Liver qi to move and can help to clear premenstrual conditions. 22. 23. Rest Taking a rest for half an hour every day can help you relax. 43. Dealing with any unresolved issues in our lives can be essential to lessening the effects of this condition.77 WAYS TO IMPROVE YOUR WELLBEING month tends to run smoothly then the premenstrual tension is better. so cutting them out may help to lessen the effects of premenstrual syndrome. Sometimes the main complaint has been a different condition and as the patient’s overall qi becomes stronger the premenstrual problems lessen as well. 214 Drink green tea or other healthy drinks Emotions are a key to good health Anger makes qi rise Become present to your bodily ‘felt sense’ Release your blocked feelings Walk your way to health Take a ‘power’ nap Make time for rest and relaxation Scan your body to relax Accept your limits and live within their confines .

cold. dermatitis and urticaria to name a few – and it is not within the capacity of this book to go into diagnostic details of every one of these conditions. Chinese medicine teaches that the Lung and skin are connected. be made by observing the skin. If the Lung qi is weak this may cause many skin conditions. there can also be puffy skin and swelling. Damp This causes discharges. A general Chinese medicine diagnosis can. Blood deficiency This underlies many skin conditions. Most skin conditions are a combination of an underlying weakness in our qi and/or Blood and external causes such as wind. herpes zoster. damp or heat affecting the skin: Wind This will cause rashes that move around and come and go. Qi deficiency General weakness of qi will affect the skin but especially deficiency of the Lung qi. 215 .STAYING HEALTHY AND PREVENTING DISEASE Skin conditions Chinese medicine diagnosis There are many different skin conditions – eczema. however. They can be itchy and bleed. raised. Cold This creates pale-coloured skin conditions that improve with heat. painful skin conditions with a clear margin between the good skin and the diseased skin. then scabs will form and they will heal up and go away again. The main symptoms will be dry and flaky skin. blisters and suppuration from the skin. Heat This creates red. psoriasis.

A lot of extremely rich food. including spicy food. If this discomfort is not resolved it may begin to reflect in our skin. consider the proportions of foods that are taken in your diet. alcohol. To ascertain if one food is causing the problem. Seafoods such as mussels. A skin condition can be triggered by a particular food taken regularly in the diet. If a skin problem is due to heat. overly sweet food or fatty food means your diet is unbalanced. cut out the suspected foods for a few weeks and notice if the skin condition starts to abate. Strong emotions especially anger can cause heat in the body and create red raised painful skin conditions. The dry skin often found in eczema and psoriasis can be due to a deficiency of Blood. and hot curries that will heat the skin further. and it is advisable to restore the balance in the diet by eating plenty of freshly cooked vegetables. Diet A change in diet can often make a great difference to skin problems. Emotions Unresolved emotional problems can make us feel uncomfortable.77 WAYS TO IMPROVE YOUR WELLBEING Lifestyle changes that may prevent or improve skin conditions Diet and emotions are the two most common causes of skin conditions. Anxiety and worry can result from Blood deficiency and create dry 216 . try to avoid heating foods in the diet. We can adjust our diet according to what kind of skin condition is present and we can also identify any individual foods that may trigger the skin problem. Blood moistens the skin. These include lamb and other red meats. If a skin problem is due to dampness then it is sensible to cut out or cut down on phlegm and damp forming foods. add slightly cooling foods to your diet. lobsters. If you have a hot skin condition. shrimps and prawns are warm temperature foods that can trigger hot skin conditions. but not in excess. If you have a skin problem. especially dairy produce and fatty foods. In this case a healthy diet rich in Blood nourishing food can help to lessen the Blood deficiency and will in time benefit the skin.

following the guiding principles in the main text of the book will enable you to discover how to live more healthily. 62. Climate Externally hot situations including hot baths can exacerbate hot skin conditions. Wellbeing tips that may be particularly helpful if you are prone to skin conditions 1. The skin protects us from the outside elements and if the Lung’s wei qi (defensive qi) is weak the climatic causes can easily penetrate beneath the surface of the skin. Grief is the emotion connected to the Lung and unexpressed grief can also result in skin problems. 15. As stated earlier. 217 . It is often best to combine lifestyle adjustments with Chinese herbal treatments for the care of many skin conditions. 14. Even if your complaint is not mentioned in this chapter. 59. and cold skin problems can feel worse in cold weather. 10. 9. Chinese medicine recognizes that the skin is the manifestation of the Lungs.STAYING HEALTHY AND PREVENTING DISEASE or flaky skin. and often have a remarkable effect. Chinese medicine treatments Skin conditions can be treated by any Chinese medicine treatments. especially severe cases. but Chinese herbs are certainly the most tried and tested remedy. 21. 22. 63. 64. 13. Balance the proportions of your food If you are vegetarian – be a well-balanced one Take good-quality food Know the temperature of your food Not too hot or cold – keep it balanced Blend the tastes of your food Be alert for food sensitivities Emotions are a key to good health A well-kept secret – the effects of ‘wind’ Protect yourself from the effects of damp Dryness – of course it dries you up! Know how to beat the heat This chapter has provided lifestyle suggestions for many common conditions. contributing to skin conditions.

while others might take longer.8 Sixteen Tips to Improve Your Lifestyle Below are some useful tips that will enable you to make long lasting and effective lifestyle improvements. Intention Preparation Action Completion and integration If you don’t successfully make a change or keep falling back it’s usually because you haven’t gone through all of these steps – so it’s best to take note of them all – especially when you’re making major lifestyle alterations. 2 Refine your intention The first stage of changing your lifestyle is to have the intention to do it. 2. 4. Tip no. You’ll move through some of these stages very quickly. They are: 1. It doesn’t matter if it takes a long time or a short time for you to decide to do 218 . Tip no. 3. 1 Four important stages of integrating lifestyle changes There are four main stages to go through before a lifestyle adjustment is fully integrated into your life.

a friend or a partner. some a few months. We intend to start exercising – but we haven’t started the process of making the change. have you 219 . We intend to go to bed earlier. If you’re giving up some food. 4 Prepare to change your lifestyle You may have decided on the change you want to make but are wondering how to do it.SIXTEEN TIPS TO IMPROVE YOUR LIFESTYLE something – no hurry. 3 Know what’s stopping you If you know what you intend to do but can’t put it into action here are some things to consider: Are you well motivated to do it? Have you got a ‘carrot’ – or something attracting you. Weigh it up. It is often useful to have someone to discuss this with – a health professional. Some people stay at this first stage for a few hours. as well as a ‘stick’– something you don’t want to happen if you don’t change? Is what you intend to do rather vague – do you need a more specific plan? Are you trying to change too much – do you need to take smaller steps? Is this improvement right for you – should you consider choosing something else? Do you think you should be perfect – do you need to loosen up? Are you ready to make the improvement – is the timing right? Is it what you want to do – is someone else pushing you? Tip no. Check it out – is this right for you? Don’t pick too much to do at once. Others take many years! We intend to eat more healthily. as this can be overwhelming. If you know what you intend to do but can’t put it into action you may need ask yourself: ‘What’s stopping me from making this improvement?’ Tip no.

If you get to the wobbly stage feel really pleased! You’re in ‘transition’ and have nearly succeeded in making a long-term adjustment. How you intend to do it. In general the better prepared you are the more likely you are to keep going at exercising. however. write down: What you intend to do. A date at which you will assess the impact of the change. Putting it in writing helps you to stay committed.77 WAYS TO IMPROVE YOUR WELLBEING found a substitute? (See page 40 for a list of common food substitutes. the going can become more difficult. Some lifestyle adjustments take staying power. Tip no. This is quite normal if you’re making a major lifestyle change. Some people go through a wobbly stage. You can compare this with giving birth. do you need to practise with a group? Once you have a plan. 5 Put your lifestyle plan into action You’ve made your plan – this first stage of this step is easy – just jump into it! After your initial enthusiasm. So it is not always best to move to this stage too quickly. Any woman who has been through childbirth knows about that important stage called ‘transition’.) If you’re looking at emotional issues. At this stage she 220 . once your start date arrives you’ll easily put it into action. Your start date. do you need more of a support system? If you’re changing the way you’re exercising. You may like to stick this plan to the fridge door or in a prominent position to refer back to if you feel your resolve waning. keeping up the dietary change or whatever else you plan. writing your journal. Check inside yourself – are completely ready? If you’ve planned well and you know you are ready.

Motivation stems from looking ahead and imagining either the positive results of our actions or the negative consequences of not taking action. They know it is a sign that the baby is about to be born. These need to be compelling. Tip no. The completion stage is much easier. The main thing to remember from when you start improving your lifestyle is that it takes at least a month to change a habit. Give yourself a month from when you began and the change will be more or less in place. It only lasts a short time and the baby begins to arrive. 6 Completion and integration – make a new adjustment into a regular habit Once you have completed making a lifestyle change you’re working towards making it a regular habit. If you want to give up on the planned adjustment – you’ve nearly competed making the change! Stay with it. Before getting to this stage you may have gone through some slight struggles in ensuring you keep your resolve.SIXTEEN TIPS TO IMPROVE YOUR LIFESTYLE has endured contractions and pain but is getting through. 221 . When a lifestyle change is fully integrated into your life it is so much a part of your routine that you don’t even have to think about doing it. In fact if you don’t do it for some reason you miss it! Tip no. 7 Find ways to become motivated We need to feel well motivated in order to change. then suddenly wants to give up and can’t go through with it – she decides doesn’t want to give birth at all! Those who are in the know reassure her at this stage.

If you currently have an illness that stops you from functioning well and at the same time you know you really want to enjoy your life and be healthy – you have both a carrot and a stick to motivate you. glossy hair. .77 WAYS TO IMPROVE YOUR WELLBEING The positive consequences I’m sure you can think of many benefits you could gain . a good appetite. 222 . weight gain. flabby muscles. flexible joints. ? Some of these might be depression. the positive consequences of altering your lifestyle might include a clearer mind. . stiff joints. bright eyes. Tip no. . The ‘carrot’ and the ‘stick’ Most of us need both a positive and a negative payoff to be truly compelled to make lifestyle adjustments. specific and stated in the positive for you to achieve your goals. poor sleep. constipation. better weight control. irritability or general failing health. consistent energy. clear skin. inertia. a feeling of internal calmness. strong teeth and good vitality. better concentration. relaxed muscles. For example. brighter spirits. greater contentment. loose bowels. 8 Make your goals specific and achievable So what do you want to change about your lifestyle? If you are vague about the lifestyle improvements you want to make then you’ll get vague results. lack of appetite. Nothing will change. . The negative consequences What about the negative consequences of failing to make changes . regular bowels. constant coughs and colds. poor memory. anxiety. It’s important for your outcome to be clear. constantly getting upset. But equally you need to set realistic health goals and not become rigid or obsessed. lack of energy.

You might want to keep small ‘treats’ for yourself when you change your diet. It’s best to remember this – you don’t have to be perfect. Positive outcome I want to be able to sustain my energy throughout the day. Tip no. It’s best to know what we want to include. something you want to exclude from your life is a negative one. I want to be slim and have a well-toned body. If you’re exercising. I want to feel positive and optimistic. There are a few other questions you might ask yourself just to be sure your goal is specific and achievable. make sure you give yourself praise. Something you want to include in your life is a positive goal.SIXTEEN TIPS TO IMPROVE YOUR LIFESTYLE If you’re wondering whether you’ve got a positive or a negative goal. What stops you from already having achieved it? What resources do you have that will help you to reach your goal? If you made these changes. You can turn a negative goal into a positive one by asking: ‘If I achieved that. would you lose anything? It might be helpful to write down your answers to these questions. 9 Allow yourself some imperfections Sometimes people avoid making lifestyle changes because they are frightened of failing. rather than criticism for 223 . I don’t want to put on weight. ask yourself whether it’s something you want to include or exclude. They feel guilty for not adjusting their lifestyle as they ‘should’ and become stuck and unable to change as a result. what would it be like?’ Here are some negative outcomes changed to positive ones: Negative outcome I don’t want to feel so tired. I don’t want to feel so miserable.

The results she has accrued from the regular practice are far more than if she had practised irregularly but for more hours. It’s best that we enjoy the process of change and that we each do it in our own unique way. In time she enjoyed it so much it went up to ten minutes. steady increments and not every part of your life has to be perfect. Do the smallest amount and see how that goes – and later assess how it’s working. 15 minutes and then 20 minutes.000 miles takes the first step. 224 . A friend started learning qigong and found it hard to get into a routine of practising. There is no such thing as a ‘right’ way of living – just some helpful golden rules that can guide us. She used a timer and always stopped when five minutes were up.77 WAYS TO IMPROVE YOUR WELLBEING what you can’t do. Any change you make doesn’t have to be huge. 10 Take teeny tiny steps A Chinese saying states that a journey of 1. She’d changed her habit by stealth! Don’t do too much at one time. She no longer wanted to eat the large amount of sugar she’d previously consumed. After the month finished she’d changed her habits. Let’s feel proud and satisfied that we are doing the best for ourselves. After that she told herself she could eat it again. Improvement sometimes comes in small. Tip no. At present she’s practising for 20 minutes a day and has kept up the habit for a year. Another patient thought giving up sugar might be helpful to her so she decided to stop for a month only. In fact tiny adjustments often lead on to something much larger. She decided to practice for just five minutes a day.

11 Do what you find enjoyable Why can some of us make permanent changes to our lifestyle while others have good intentions that come to nothing? The answer is complex. one of the strongest reasons for continuing our bad habits is that the alternatives we’ve looked at don’t seem enjoyable. We might choose to go out to a park to eat if the weather is sunny. Doing things that we don’t enjoy will ultimately have a negative impact. if we decide to do more exercise we might ask ourselves. These examples are just a few of the many ways we can make our life enjoyable.SIXTEEN TIPS TO IMPROVE YOUR LIFESTYLE Tip no. a sport or learning a martial art. When considering our emotions we can enjoy keeping a daily journal of appreciation. while enjoyment in itself is conducive to our overall good health. ‘What exercise do I enjoy?’ and ‘What do I hope to get from doing it?’ We may choose gentle qi-enhancing exercises such as tai ji quan. or go out to eat at a good restaurant or to find a different space in our workplace where we can relax and enjoy our food. or more active exercises such as a dancing. we might look for the most enjoyable option available. Overall. When we choose to do something new. creating some positive outcomes or noticing ‘the importance of keeping in good humour’. Others may prefer an enjoyable challenge such as walking to work or taking up cycling. We may even deliberately go to watch a funny film or to see a comedian. If we are used to having our lunch on the run we can decide to find pleasurable ways of giving ourselves a break. of course: our habits. upbringing and emotional predisposition all come into it. yoga or a qigong class. For example. 225 .

77 WAYS TO IMPROVE YOUR WELLBEING Tip no. pasta sauces and ketchup all had sugar in them. Often it is best to make the simplest changes first. soya milk or almond milk. As well as being fun. 12 Find healthy substitutes Substitution can be especially helpful when we are changing our diet. you can easily protect 226 . there are now many milk substitutes in the shops. It becomes a challenge to find healthier foods and you’ll become like a detective finding alternatives. On a trip through your supermarket or health food shop you will probably find oat milk. For example. One patient who gave up sugar was shocked to find that frozen peas. Shopping around is important and if you are going to substitute try out alternatives to find the one you prefer. Most of us will find that some alterations are easier to make than others. We can look out for interesting herb teas – ‘Lemon Zinger’ or ‘Revitalise tea’ might take our fancy or try Rooibos tea for a change. if you want to give up dairy products. You may make a combination of changes – some dramatic shifts then a number of slow changes. For a list of suggested substitutes for food and drink see page 40. quinoa milk. rice milk. For example. We can also look out for different substitutes for coffee and tea. Those who decide to give up coffee may prefer not to try taking one of the coffee ‘substitutes’ such as Caro or Barleycup – they’ll never taste like the real thing! It might be better to try out completely new tastes. Once you decide on the change you wish to make and start looking at food labels you may be surprised to realize what you’ve been eating. Tip no. substituting foods can add variety to what we eat and drink. 13 Change at your own speed Some people choose to make lifestyle changes quickly while others make small modifications bit by bit.

4. like getting enough rest.) Make the image of yourself bright and colourful. Tip no. close your eyes and relax. We know that Chinese medicine understands that balance is important in everything we do. Making shifts too rapidly can sometimes mean that you give up and return to your previous bad habits. Tip no. The 70% rule about exercising (see page 114) is also true in all other areas of our lifestyle. Bear in mind that difficulties will ease after the first month – following this the adjustments will internalize and become a part of your normal lifestyle.SIXTEEN TIPS TO IMPROVE YOUR LIFESTYLE yourself from the environment by wearing a scarf. (When you have a picture of yourself it is more likely to happen in the future. 14 It takes a month to change a habit Remembering that it takes a month to change a habit can help us to go through any discomfort we might encounter early on. Visualize yourself making a lifestyle change you desire to make: 1. Sit comfortably. changing out of wet clothes. or wearing slippers. changing your diet or exercising regularly. Visualize or get a sense of yourself in the future making your chosen lifestyle improvement. and you may easily find yourself going back to square one. Making changes that are extreme will tend to rebound on you. . Others. Do you feel comfortable with the effects of this improvement? 227 3. Be slightly distanced so that you have a picture of yourself doing it rather than feeling as if you are actually doing it now. 15 See yourself changing your lifestyle This exercise will take only 5–7 minutes. In this case taking time to change may be your best course of action. You might choose to change these things immediately. Step into this and try it out. can take a longer time to shift. 2.

having got to the end of this book. You may prefer to cycle. Bring in any other images that enable you to know that you are enjoying what you are doing. 16 Don’t just read about it – use it! By now.77 WAYS TO IMPROVE YOUR WELLBEING 5. When you are ready. open your eyes and come back into the room. Get a sense that what you see yourself doing in the future has become a normal part of your life. Fine-tune the adjustments until you sense that you would enjoy doing this in the future. If you feel at all uncomfortable make adjustments. For example. 8. you will probably have already made some lifestyle improvements. 9. 7. It will reinforce the lifestyle areas you wish to adopt and make them more compelling. The second time you read it you will probably find that more adjustments fall in place quite naturally. Tip no. being aware of your constitution or making dietary changes can allow you to make certain adjustments quite naturally. for example. or walk only on specific days. if you see yourself walking to work every day you might realize this isn’t quite right for you. Drawing on the Action Boxes will reinforce these. Just knowing the importance of things such as protecting yourself from the environment. you may look happy or you may be talking about what a good time you’re having. If you do this exercise every day for two weeks you will find you naturally start to make positive changes in your lifestyle. You may want to read this book again in a few months’ time to support the changes you are making. If you feel comfortable go to step 7. you may be with friends. 228 . Continue to do the exercise with different areas of improvement until you have fulfilled all of your lifestyle aims. 6. You can do this exercise every day.

May you have great wellbeing and vitality in the future! 229 . If I have one wish it is that this book assists you in becoming a happier and healthier person.SIXTEEN TIPS TO IMPROVE YOUR LIFESTYLE You may need to put a more concerted effort into making other improvements and the tips above and Action Boxes can help you.

2 The 1991 Census Limiting Long-term Illness for Great Britain. Environment Lifestyle and Health. soya products. T. ‘How Healthy is the British Diet?’. vegetables. 6 The Japanese diet contains large amounts of rice. Stromsted. Some people suggest a slightly higher proportion of vegetables and others a higher proportion of grains. beans. 3 B. nuts and seeds. 4 Please note that this is approximate.. H. HMSO. Dairy products were kept low. Stromsted. Fish and poultry were 230 . potatoes. Steen. 33(1). ‘The Combined Impact of Health Behaviours and Mortality in Men and Women’. a report from the European Workshop on the Environment Lifestyle and Health. vegetables and fruit as well as some seaweed. 5 D. The diet also contains few dairy foods. It contained an abundance of fruit. A limited amount of red meat is eaten and comparatively more fish. poultry and seafood are taken. Swedish Council for Planning and Co-ordinating Research. Environment Lifestyle and Health. 1991. 7 The Mediterranean diet was typical of that eaten in Crete and much of the rest of Greece and southern Italy in the early 1960s. 1991. breads and other cereals. ‘Social Environment and Health in the Elderly’. Journal of the Institute of Health Education. ‘Nutrition and Human Health’. 2 A. 1995. Swedish Council for Planning and Co-ordinating Research. Public Library of Science Medicine Journal. Olive oil was the principal source of fat. Chapter 2: The Secrets of Healthy Eating 1 Note that modernization of China means that this ‘typical’ Chinese diet may be eaten less by younger Chinese people. 3 Unfortunately with the increasing modernization of China many of these secrets of a healthy lifestyle are now being lost. 1993. Table 3. January 2008.Notes Chapter 1: You Can Be Really Well 1 K. Bruce. a report from the European Workshop on the Environment Lifestyle and Health. Khaw et al. eggs and sugar. Buss.

Taggart and S. 2000. ‘Homeostasis’. 1995. E. L. Traditional Chinese Health Secrets. ‘The Relation of Exercise Habits to Health Beliefs and Knowledge about Osteoporosis’. T. 231 . Enig. B. p. The Wisdom of the Chinese Kitchen. American Journal of Clinical Nutrition. What Doctors Don’t Tell You. H. H. With this in mind I have capitalized all Organs used in a Chinese Medicine context and used lower case if I am using them in a Western Medicine context. Lifestyle Changes – A Public Health Perspective. Journal of National Cancer Institute. Connor. 33–6. 1993. ‘Health Implications of a Mediterranean Diet in the Light of Contemporary Knowledge of Meat. pp. 92(1). This is not necessarily the case now since proportions in the diet have changed. Willett. Traditional Chinese Health Secrets. 152: 35. 1995. Simon and Schuster. 5 January 2000. Please note that the organs and some other words such as blood have slightly different meanings if used in a Chinese medicine context rather than a Western Medicine one. 61–8. 7(3). 2001. W. 5(1). Xu Xiangcai.. 2001. Willett et al. ‘Dial M for Milk’. pp.. Godfrey et al. p. H. H. p. M. Zero to four eggs were taken per week. Young.NOTES 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 eaten in low to moderate amounts and red meat in low quantities too. American Journal of Clinical Nutrition. from Kitty Champion. Nexus Magazine. The fermenting process by which they are made helps to make them easy to digest. 1994. S. pp. ‘Maternal Nutrition in Early and Late Pregnancy in Relation to Placental and Fetal Growth’. 10. 1416S–27S.. Wine. Department of Health and the Ministry of Agriculture Fisheries and Food. C. 44. November 1994. 1995. C. Tofu and miso are becoming increasing popular healthy foods in the West. Bob Flaws. 10. ‘Fruit and Vegetable Intakes and Prostate Cancer Risk’. They now suggest a diet using these quantities of foods. Kushi. Since China has become more westernized there are an increasing number of people with weight problems. G. Journal of American College Health. F. Fallon and M. Fats and Oil’. 1999. Xu Xiangcai. E. ‘Tragedy and Hype: The Third International Soy Symposium’. The Balance of Good Health. Schmidt and R. 1980. p. Wine was also consumed in low to moderate amounts. YMAA Publication Centre. Noack. YMAA Publication Centre. Clin Ortho Related Res. K. Arisal of the Clear. 17 February 1996. British Medical Journal. 127–30. Ibid. Blue Poppy Press. ‘The Mediterranean Diet Pyramid: A Cultural Model for Healthy Eating’. April–May. G. 12. 10. Ibid. Lenart and W. 61. pp. 61.

O’Brien. 1743–52. Hunter. MA. Taylor. J. February 2008. L. 1998. Standards Director. 36 Xu Xiangcai. Mathias et al. February 2008. American Journal of Epidemiology. Soil Association. J. and Lipoproteins: A Population Study in an Adult Community’. W. Boston. 33 G. ‘A Clinician’s Guide to the Premenstrual Syndrome’. Traditional Chinese Health Secrets. 79(6). 40 Xu Xiangcai. Ugarriza. The Wisdom of the Chinese Kitchen. 2001. Plasma Cholesterol. The tongue should be a healthy pale-red colour and a pale tongue can indicate that a person has Blood deficiency. Publishing House of Shanghai College of TCM. Kensington Books. pp. Ballantyne. Freeman and S. 42 D. 232 . p. For more information contact Soil Association. American Journal of Clinical Nutrition. American Family Physician. 121(6). Dickerson.. 30 Living Earth. YMAA Publication Centre.77 WAYS TO IMPROVE YOUR WELLBEING 27 Chinese Medicine practitioners look at the tongue when making a diagnosis. Traditional Chinese Health Secrets. Standards Director. pp. Sondheimer. 2000. H. 20–1. Timlin et al. 31 Verbal communication from Francis Blake. S. 188. E. ‘Breakfast Eating and Weight Change in a 5-Year Prospective Analysis of Adolescents: Project EAT (Eating Among Teens)’. N. pp. 13. 31–88. 67(8). 1996. 34 A. 1999.org. 1457–72. Medical Clinics of North America. ‘Premenstrual Syndrome: Diagnosis and Intervention’. 1995. 39 Ibid. M. pp. 1107–10. 32 Ibid. 1985. 41 S. pp. pp. 100. 1998. Soil Association. pp. Barnhart. 40. p. 29 Verbal communication from Francis Blake. Lappé. No. Pediatrics.. ‘Coffee. Nurse Practitioner. 45. P. Young. Mazyck and M. 72(5).soilassociation. Principles of Chinese Medicine. 2001. 1978. 896–905. Health Preservation and Rehabilitation. Bristol BS1 3NX. 121(3). 17. T. Klingner and S. Diet for a Small Planet. tel: 0117 314 5000. Hicks. 49–52. 23(9). Urgert et al. October 1995. 37 M. pp. K. 28 For more information on food combinations read F. Marlborough Street. ‘Heavy Coffee Consumption and Plasma Homocysteine: A Randomized Controlled Trial in Healthy Volunteers’. M. 1988.. Green Tea. Simon and Schuster. e638–e645. 43 R. 38 N. 35 Zhang Enqin. Thorsons. ‘Premenstrual Syndrome’. March 2008. 2003. website: www. YMAA Publication Centre. The Natural Secret for a Healthier Life. South Plaza. p.

8 A. 6 My thanks to Jane Serraillier for her reminder of this prayer. The Mystery of Longevity. McDermott. 55(1). 1990. Macmillan. 12 These perceptual positions were developed by Robert Dilts and are used in Neuro Linguistic Programming (NLP). Foreign Languages Press. 281–5. Psychosomatic Medicine.. Journal of Personality and Social Psychology. 834–7. and this quote is from the part called the ‘Su Wen’ or Simple Questions. Vaillant. 27 September 1993. 1990. May 1987. 2003. pp. pp. 5 Identified by Elisabeth Kübler-Ross in her groundbreaking book On Death and Dying. McEwen and E. 2381–6. American Journal of Cardiology. For more on NLP read J. 11 Hexagon ‘Obstruction’. 2004. New Harbinger Publications. 10 Liu Zhengcai. Thorsons. Gendlin. 386–94. 152. 1988. 134(9). Wilhelm. W. 13 For more on Focusing see E. Stellar. 9 C.NOTES 44 Y. 52(3). 3 B. Peterson. 33(3). The book is in two parts. The Power of Focusing. O’Connor and I. 1996. 2003. 1990. trs. S. Chapter 3: Balance Your Emotions 1 Huang Qi Nei Jing (Yellow Emperor’s Classic of Internal Medicine). pp. Journal of Nutrition. ‘Association of Diet with Menopausal Symptoms in Korean Middleaged Women’. 52. The Principles of NLP. p. There are many translations. Focusing. T. pp. A. Ironson et al. Journal of Personality and Social Psychology. pp. Taehan Kanho Hakhoe chi. Seligman and G. Bartrop et al. 233 . R. 7 Liu Zhengcai. Lancet. Routledge and Kegan Paul. 2093–101. 46 J. pp.. pp. ‘Secretory IgA Antibody is Associated with Daily Mood’. Cornell. Beijing. ‘The Effects of Anger on Left Ventricular Fraction in Coronary Artery Disease’. The Mystery of Longevity. Stone et al. ‘Stress and Metastasis’. Beijing. 34. Salonen. 2 G. Rider Books. Chapter 39. 1969. I Ching (Book of Changes). 1996. Voutilainen and J. 16 April 1977. Park et al. p. ‘Caffeine Effects on Cardiovascular and Neuroendocrine Responses to Acute Psychosocial Stress and their Relationship to Level of Habitual Caffeine Consumption’. ‘Depressed Lymphocyte Function after Bereavement’. M. ‘Pessimistic Explanatory Style is a Risk Factor for Physical Illness: A 35-year Longitudinal Study’. W. 45 P. 988–93. Happonen. ‘Coffee Drinking is Dosedependently Related to the Risk of Acute Coronary Events in Middle-aged Men’... Foreign Languages Press. 4 R. 320–36. 1992. 1983. pp.. Lane et al. 23–7. D. 32. p. J. Archives of Internal Medicine.

p. 16 For more ways of reframing see R. a post-viral syndrome. 33. 19 Linda Chih-Ling Koo. Grinder. Breslow. Traditional Chinese Health Secrets. 119. 15 There are many good Focusing websites.1136/adc. British Focusing Teachers Association www.focusing. Rest and Exercise 1 Tai ji quan is also called tai chi chuan and qigong is also called chi gung – according to the different transliterations of the Chinese characters. pp. 341. 1983. 234 . E. p. 2007.com. 1996. Some of this has been lost with modernization. 2000. ‘Psychological Benefits of Exercise’. 1987. Chollar. Preventative Medicine.2006. For more on post-viral syndromes see p. Commercial Press. Breslow and N. Nourishment of Life. 44. Taggart and S. such as the Focusing Institute www. Focusing Resources www. M. Exercise and Children’s Health. pp. YMAA Publications Centre. 1235–42. W. June 1995. p.focusing. 11 J. 2 Although this kind of healthy routine is still followed by some of the younger Chinese generation it is more common among older Chinese people. 650–8. doi: 10. 7 H. Reframing. a qigong and tai chi chuan teacher. p. pp. Bandler and J. Manson et al. 26 August 1999.uk. for her help describing the Focusing process. 24. 5 L. pp. ‘Myalgic’ means pain in the muscles and ‘encephalomyelitis’ means inflammation of the brain and nerves.. 1987.focusingresources. 1989.77 WAYS TO IMPROVE YOUR WELLBEING 14 My thanks to Barbara McGavin from the Bath Focusing Centre. American Health. Commercial Press. ‘A Prospective Study of Walking as Compared with Vigorous Exercise in the Prevention of Coronary Heart Disease in Women’. UK. November 1995. Nourishment of Life. 28. Online First. 3 ‘Objective Measurement of Levels and Patterns of Physical Activity’. Arch Dis Child. 111. Real People Press.112136. 8 T. 18 Verbal communication from Dr Shen Hongxun. ‘Health Practises and Disability: Some Evidence from Alameda County’. 12 International Journal of Obesity Related Metabolic Disorders. New England Journal of Medicine. 17 Linda Chih-Ling Koo. 179. in 1995. 4 ME is short for myalgic encephalomyelitis. 9 Xu Xiangcai. 10 Medicine & Science in Sports & Exercise. ‘The Relation of Exercise Habits to Health Beliefs and Knowledge about Osteoporosis’. Rowland.org.org. 6 S. 2001. 1303–9. 1993. E. Connor. 86–95. 106. Chapter 4: Adjusting Work. Journal of American College Health. Human Kinetics Books.

p. www. Beijing. Addison Wesley. 21 R. 67. 235 . p. YMAA Publication Centre. Guangdong Science and Technology Press. p. What Doctors Don’t Tell You. p. 18(11). 2006. 1 June 2002. 26. 2001. p. 28 B.uk/1/hi/magazine/7114661. ASI Publishers. Ornstein and D. 1468–74. 147. p. 1989.com /od /healthbenefits /Benefitsof WalkingHowWalking ReducesHealthRisks. 25 My thanks to Bill Ryan for allowing me to use this ‘tiger tip’. McTaggart.walking. 23 From the BBC news website <www. 94–101. Frantzis. China Reconstructs Press. Sobel. K. Medicine & Science in Sports & Exercise. 2 M. Frantzis. Opening the Energy Gates of Your Body.com>.stm> search date 2 February 2008. Traditional Chinese Health Secrets. 14 www. 161(22). For more tiger tips about qigong practice see <wwwmovingtiger. 119. Ornstein and D.about. Addison Wesley. p. Opening the Energy Gates of Your Body. pp. Anti Aging Benefits of Qigong. pp. 34. Sancier. February 2008.htm search date 18 February 2008. M. 142. 1996. For more tiger tips about qigong practice see wwwmovingtiger.com. How Atmospheric Conditions Affect Your Health. 17 Some of this is adapted from ‘Ten Walking Mistakes to Avoid’. 120.htm search date 18 February 2008. 2002. Beijing. p. 1989. 24 Adapted from an exercise in 300 Questions on Qigong Exercises. see www.com/cs/beginners/a/10mistakes10. 2006. 18 Practical Ways to Good Health through Chinese Traditional Medicine.MovingTiger. p. 2006. Chapter 5: Protecting Yourself from the Environment 1 M.bbc. Kaiser. 1989. 22 Science News. 20 Xu. Xiangcai. 1989. 16 My thanks to Bill Ryan of Moving Tiger for allowing me to use this ‘tiger tip’. p. Healthy Pleasures.co. Healthy Pleasures. 2002.com. Blue Snake Books. How the Weather Affects Your Health.news. Michelle Anderson Publishing. 29 My thanks to Bill Ryan for allowing me to use some of this ‘tiger tip’. 27 Ibid. 62. Gauquelin. 30 B. 28. Frantzis. K.walking. 341. Opening the Energy Gates of Your Body. Blue Snake Books. 21. ‘Walking Towards Fitness’.about. 15 For more about these gates see B. 1994.NOTES 13 L. 19 R. Blue Snake Books. 26 K. For more tiger tips about energy awareness and your personal exercise practice. Sobel.

Some theories put forward are hormones in water. 10 My thanks to Xiao Y. p. 2006. L. How Atmospheric Conditions Affect Your Health. Gauquelin. 1989. The Foundations of Chinese Medicine. Kaiser. Michelle Anderson Publishing. How the Weather Affects Your Health. Frantzis.org. K. 236 . 1980. 9 Gua means the scrape. 4 For more on breathing see B. and animals fed on antibiotics and other drugs including hormones. Churchill Livingstone. p. 72. Taken from the Classic of a Simple Girl (Sui dynasty. Relaxing into Your Being. Blue Snake Books. K. sha is redness or red spots like measles arising from the scraping. 5 For more on posture and standing meditation see B. 2006. North Atlantic Books. Zhang who originally taught me this technique. 2002. ‘Doing the Month’. 6 For more on qigong read B. Frantzis.uk/content/Library/doc/migraine_ bp1. Chapter 7: Staying Healthy and Preventing Disease 1 For more information see www. 1998. Blue Snake Books. Maciocia. 19–24. Health and Disease. 2 Pillsbury. Opening the Energy Gates of Your Body. 3 It is a fact that puberty is happening earlier – we do not know the exact reason for this and it is a slightly worrying trend. 39. p. The Mystery of Longevity. 581–618). 77. Chapter 6: Respecting your Constitution 1 G.77 WAYS TO IMPROVE YOUR WELLBEING 3 Microbes causing illness were first discovered in the West in the late 19th century! 4 M. K. Beijing. p. Frantzis. 99. B. K. ASI Publishers. 6 M.pdf search date 10 February 2008. Open University Press. 5 Ibid. 55. Opening the Energy Gates of Your Body. 1990. 2006. 8 Ibid.acupuncture. pp. Foreign Languages Press. pp. 274–5. 7 Liu Zhengcai. p.

contraction of the tendons. watery. clear discharges and severe pain relieved by warmth and aggravated by cold. heavy limbs. scanty periods. tinnitus. a tendency to startle easily and anxiety. dry mouth. Symptoms specific to the organ which has become Blood deficient will also manifest. dry nose. purple veins and/or severe. a stuffy feeling in the chest or stomach area recurrent dirty discharges or secretions and/or depressions. It can cause symptoms such as blood clots. no appetite. Cold A climatic cause of disease which can manifest with symptoms such as aversion to cold. dizziness. 237 . thin. dry stools and/or scanty urination. insomnia. Damp A climatic cause of disease which can manifest with symptoms such as aversion to damp or humidity. numbness. Blood Stagnation This is a term used when the Blood is ‘stuck’ and unable to move properly. heavy head. Dryness A climatic cause of disease which can manifest with symptoms such as a dry throat. dry skin.Glossary Blood Blood nourishes and moistens the body and allows the Spirit to be settled and calm. poor memory. Blood deficiency leads to symptoms such as dry skin. fixed. stabbing pain. Blood Deficiency This is a general term used when the Blood is no longer able to carry out the functions listed above. cold limbs. dry lips.

If it blocks the Heart ‘orifices’ it can cause some forms of mental illness. Because qi is very refined and light. qi stagnation will often come and go according to our 238 . Qi (Pronounced ‘chi’). Phlegm Phlegm arises from stagnation of the body fluids. Lung Functions Some important functions of the Lungs are to i) control our ability to breath and take in qi via the Lungs and ii) to disperse defensive or ‘wei’ qi to the skin. dry lips and thirst. It can cause symptoms such as mucous in the Lungs. kidney or gall stones and/or lumps under the skin.77 WAYS TO IMPROVE YOUR WELLBEING Heat A climatic cause of disease which can manifest with symptoms such as an aversion to heat. Kidney Functions Some important functions of the Kidneys are to i) store constitutional essence and ii) to control the water functions in the body. dark-scanty urine. transforms. holds and warms everything in our body. thus protecting us from the effects of the climate. protects. Qi moves. Symptoms specific to the organ which has become deficient will also manifest. Usually translated as ‘energy’. headache. Qi Deficiency This is a general term used when the qi has become weak. nodules on joints. When the qi is deficient it can no longer perform the functions listed above and symptoms of general weakness and tiredness will arise. Qi Stagnation This is a general term used when the qi is not moving properly. Heart Functions Some important functions of the Heart are i) to ‘house’ the Spirit and ii) to circulate the Blood. sweating. Liver Functions Some important functions of the Liver are to i) allow the qi to flow smoothly throughout the body and ii) to ‘store’ the Blood.

Other manifestations can be itching. ii) to rule over all digestive functions and iii) to keep the Blood in the blood vessels. Some yang qualities are heat. Some yin qualities are coldness. distending pain which moves around. tremors. symptoms which are better with massage. drink and our thoughts. Wind A climatic cause of disease which can manifest as rapidly changing symptoms. When out of balance they cause disharmony in the body. symptoms which move around. and an upward direction. Spirit The Chinese describe the Spirit as the part of us which is responsible for our overall sense of purpose and identity. It will cause many symptoms including ones which appear and disappear. Yin More passive energy. leading to illness. 239 . Stomach Function One important function of the Stomach is to digest or ‘rot and ripen’ food and drink. memory and sleep. dryness. These two qualities balance each other. A ‘settled’ Spirit also allows us to think clearly and have good concentration. wetness. stillness and sinking down. convulsions and/or numbness. Yin/Yang Balance Yin and yang are opposites as well as constantly interacting. Spleen Functions Some important functions of the Spleen are to i) transform and move food.GLOSSARY moods or with movement. movement. symptoms which affect the top part of the body and ones which affect the Lung first. mood swings and/or depression. mind and spirit. Yang More active energy.

Lin and Peiyu. Beijing. Weiser Cornell. The Commercial Press Ltd. Ann (1996) The Power of Focusing – A Practical Guide to Emotional Self-healing. McDermott. Ian and O’Connor. Leggett. Xiangcai. Lui (1999) The Mystery of Longevity. Qingnan. Blue Snake Books. Frantzis Bruce Kumar (1998) Relaxing into your Being. Zeng (2002) Methods of Traditional Chinese Health Care. Foreign Languages Health. Simon and Schuster. Angela and John (1999) Healing Your Emotions. Thorsons. New Harbinger Publications. M (2002) How the Weather Affects your Health. Daverick (1997) Helping Ourselves. China Reconstructs Press. Kaiser. YMAA Publication Centre. Guangdong Science and Technology Press. Leggett Daverick (1999) Recipes for Self Healing. Various Chinese authors (1989) Practical Ways to Good Health through Traditional Chinese Medicine. Zhengcai. Meridian Press. Hong Kong. Bob (1994) Imperial Secrets of Health and Longevity. London. Meridian Press. Rider Books. Xu (2001) Traditional Chinese Health Secrets. Foreign Languages Press. Frantzis Bruce Kumar (2006) Opening the Energy Gates of Your Body. Addison Wesley Publishing Company. Linda (1987) Nourishment of Life – Health in Chinese Society. Hicks. Grace (1999) The Wisdom of the Chinese Kitchen. Flaws. 240 . Young. Inc. Flaws. North Atlantic Books. Housheng. David (1989) Healthy Pleasures. Bob (1993) Arisal of the Clear – A Simple Guide to Healthy Eating According to Traditional Chinese Medicine. Robert and Sobel. Michele Anderson Publishing. Eugene (2003) Focusing. Beijing. Blue Poppy Press. Thorsons. Luo (1982) Three Hundred Questions on Qigong Exercises. Ornstein.Reading list Chih-Ling Koo. Blue Poppy Press. Gendlin. Joseph (2001) NLP and Health.

uk Email: herbmed@rchm.org.org. Reading Berkshire RG4 7TQ Tel: 0118 9508880 Website: www.uk To contact the author: College of Integrated Chinese Medicine 19 Castle Street.org.org uk Herbs The Register of Chinese Herbal Medicine Office 5.uk.acupuncture. Tel: 020 8735 0400 Website: www. 63 Jeddo Road.Useful addresses If you wish to find an acupuncturist or Chinese Herbalist in the UK contact the following professional bodies: Acupuncture British Acupuncture Council.rchm. NR2 4QB Tel: 01603 623994 Website: www.co. Norwich.cicm.uk 241 .co.uk Email: admin@cicm. E-mail: info@acupuncture. 1 Exeter Street. London W12 9HQ.

176. 207 asthma. 175 acupuncture. 118. 203. 35. 48. 174 depression. 189. 10. 5. 182. 114. 204. 87. 22. 7. 131. 15. 57 prevention. 11. 90. 160. 180 alcohol. 198. 197. 20. 60-2. 205. 153. 10. 193. 32. 169. 86. 179. 59. 152. 97. 215. 2. 64. 157. 13-15. 238 ‘cold’ food. 178-81 climate. 100. 214 acupuncturist. 23. 10. 129. 19. 193-5 diet. 174. 189-92 diarrhoea. 102 chronic fatigue syndrome. 179. 175-8 balance. 204. 177. 3 constitutional essence (jing). 169-72 back pain. 123. 215. 166 convalescence. 102. 188. 38. 10.Index abortion. 55. 4. 25. 195. 197. 172-5. 41. 84. 23. 196. 104. 159. 4. 78. 133. 143. 86. 212. 123-4. 45. 18. 4. 175. 211. 25 stagnation. 175. 196. 185. 175. 210. 27. 185. 103. 172. 212. 173. 145-8. 189. 92-4 cold. 196. 217 constipation. 56. 13. 154. 199. 170. 66. 180. 131. 168. 215. 202. 64. 63-4. 193. 240 beans. 57. 194. 210. 23. 176. 206. xi. 34. 193. 216. 196. 208. 174. 55. 238 deficiency. 177. 188. 99. 173. 124-7. 93. 15. 195. 39. 202. 4. 181-4 coronary heart disease. 3. 3. 123. 191. 59. 184-7 constitution. 210. 168. 192. 9-54. 38 Blood. 99. 161-4. 179. 199. 24. 170. 172. 62. 21 bereavement. 204. xi. 187-9 diabetes. 148. 150. 64. 11. 185. 206. 9. 23. 135-9. 187. 203. 127. 137. 17-18. 212 common cold. 21. 238 Book of Changes. 161 accidents. 34. 4. 4. 41. 65. 64 Bladder. xi. 5. 205. 207. 216 anxiety. 87. 21. 52. 19. 216 disease causes. 202. 197. 181. 211. 165. 207. 71 caffeine. 23. 155. 96. 4. 88-9. 186. 102 damp. 184. 211. 85. 165. 140. 172. 4 242 . 210 anger. 206. 158. 238 dantien. 167. 238 nourishing. 214 cancer. 37. 161. 155. 203. 184. 40. 148. 193. 4. 216 arthritis. 179. 201. 173. 200. 216. 50. 131. 124. 128-30.

166 Lung. 177. 96. 3. 83 Nourishment of Life. 168. 56. 103. 2. 206. 28 osteoporosis. 212. 7. 22-3. 102. 192. 84. 54. 49-50 grief. 180. 10. 27 goitre. 200. 10 grains. 210 menopause female. 171. 32. 60. 4. 198. 193. 111. 165. 205. 5 Liver. 40. 111. 19. 28. 177. 30. 186. 198-201 I Ching. 98. 96 dryness. 95 insomnia. 3. 202. 96. 199. 88. 154. 54. 56. 212 meat. 169. 4. 32. 1-2. 2. 160. 217 guasha (scraping therapy). 173 green tea. 85. 198-201 hot flush. 20. 203. 61. 160 metal balls. 40. 239 heartburn. 21 Organs. 187. 1. 38 gallstones. 194. 60. 38. 21. 185. 192. 87 high blood pressure. 10 Genetically Modified (GM) foods. 108. 193. 146. 124. 193. 39. 3. 50. 137. 196. 15 drinking. 66. 128. 36. 155. 179. 55. 71 illness. 185. 92 fear. 1. 239 Lao Heng Yan. 6. 38. 140. 125. 195-8 Heart. 212 Gall Bladder. 111. 37. 109-22. 12. 39. 15. 7. 191. 87. 86. 15-17. 4. 4. 177. 41. 99 Large Intestine. 13. 39. 210. 21. 78. 166. 153. 238 emotions. 69 hypertension. 66 Kidney. 38. 184. 145. 210. 214 herbalist. 139-40. 192. 207. 10. 24. 166 organophosphates. 179 indigestion. 120. 107. 201. 48-9 Focusing. 44 massage. 52. xi. 10. 202. 23. 165 miscarriage. 187. 195. 179. 213. 140-2. 39 heat. 19. 15. 62-4. 208. 133. 29. 215. 23. 174. 203-5 jing (constitutional essence). 239 herbs. 28. 4. 210. 10. 51.INDEX reduced risk. 44. 186. 152. 51. 217. 197. 103. 145 joint problems. 174. 7. 38 lifestyle. 181-4 fluids. 168. 99 243 . 175. 204. 36. 182. 111. 104. 215. 203. 48. 216 exercise. 196. 213. 166-7 headaches. 55. 37. 22. 43. 172. 26. 80-1. 97. 20. 188. 56. 78. 201-3 inner smile. 133. 239 Lu Shi Chun Qiu. 189. 55-87. 64-6. 159. 78 obesity. 160. 19. 1. 196. 78. 169. 76-7 fruit. 202 flu. 161 Nei Jing. 209-11 male. 50. 206-9 joy. 195. 124. 209-11 humour. 31-2. 9. 91. 214 fatigue. 147. 10. 239 longevity. 13. 50. 72. 169. 73-5. 84. 160 negative thoughts.

101. 170. 165. 170. 21. 177. 224. 101-5. 206. 21. 203. 5. 133. 216 writing therapy. 63-4. 145. 195. 17-18. 37 smoking. 189. 161. 35. 100. 172 Spirit. 113. 203. 78. 35. 174. 167. 6. 21. 173 walking. 193. 88. 152-5. 82. 171-2 positive goals. 27. 29. 193. 96. 43. 6. 163. 176. 169. 158 qi. 196. 13. 208 vegetables. 161. 100. 171. 110. 176. 63. 48. 21. 46-8 Stomach. 1. 21. 214. 202. 171. 64. 84 scraping therapy (guasha). 212. 177. 204 Small Intestine. 80. 118. 155. 177. 43. 187. 215. 67. 130. 54. 211. 178. 40. 9. 44. 96-8. 179. 23. 123-4. 6. 240 Spleen. 44. 5. 194. 51. 15. 15-17. 206. 157. 44. 42 wind. 160 premenstrual tension. 13. 38. 180. 99-100. 103. 139. 21. 185. 175. 89. 33. 204 pregnancy. 18. 30. 88. 25. 55. 173. 43. 239 deficiency. 107. 102. 123. 86 weather. 128. 104. 213-14 puberty. 128. 84-5. 211-13 phlegm. 175. 20. 28. 26. 169. 198. 202. 196. 195. 1. 174. 192. 223 posture. 10. 200. 43. 169. 84-5. 18-19. 53. 173. 209. 48. 87. 240 stomach pains. 162-3. 215. 225 ‘warm’ food. 23. 197. 225 talk therapy. 4 tai ji quan. 104. 208. 225 244 .77 WAYS TO IMPROVE YOUR WELLBEING panic attacks. 98. 22. 239 qigong. 38. 111. 61. 166-7 seaweed. 20. 9. 10. 200. 199. 180. 62. 214. 174. 184. 112. 172-5 pensioners. 175. 90. 159. 118. 225 raw food. 4. 239 pollutants. 59. 19. 216 sadness. 37. 26 sex. 37. 21. 155-6. 157-9 tuina (Chinese massage). 133. 64-6. 240 sprouting. 212 shock. 56. 113. 135. 52. 32. 1 period pains. 181. 165. 132 wheat. 52. 177. 56. 35-6 The Yellow Emperor’s Classic of Internal Medicine. 110. 13. 113. 148 transformation. 240 yin. 214. 17. 212 ‘rich’ food. 203. 240 yoga. 147. 187. 146. 65. 78-9 taste. 66. 110. 239 stagnation. 179. 33-4. 240 worry. 30. 157. 173. 60. 36-9 temperature of food. 32. 209. 91. 2 tiredness. 208. 215-17 sleep. 192 skin conditions. 202. 32. 7. 179. 168. 79-80 yang. 89-90. 13. 56. 62.